Basic Workout
I thought long and hard about my training approach to working out outside. I had to consider the ability to complete the workout with or without any equipment, in bulky clothes (jacket, etc.), in rain and snow, and provide enough work to keep or improve current fitness. I decided on a mix of static iso holds and bodyweight movements. The plan is to take a few weeks to get used to the outside training. I will then add a weight vest for most exercises as well as portable suspension trainers. I try and keep training and conditioning separate however, since I will be outside already, I add conditioning finishers to most training sessions.
A note on warming up. It is super important to get nice and warm before training. It has definitely taken on increased importance for me as I have gotten older and more beat up. My shoulders go on strike every few months, so I try to appease them with a good solid dynamic warm up. For the most part this has helped me remain relatively injury free for the past few years. As an aside, I have had several injuries but they were related to JuJitsu and Muay Thai as well as a good fall on my old skateboard leading to slight shoulder separation (so stupid). I actually believe that the warm up helped me recover and rehabilitate faster than I would have without them. My warm up is as follows:
Jump rope: 1 or 2 songs, about 5 min
shoulder dislocater with band: 20
Jumping jacks: 100
Downward Dog: 20 sec
Toe touch to hip thrust: 20 reps
Toe touch: 20 sec
Windmill pose: 20 sec a side
Hip stretch: 20 sec per leg
One arm back stretch: 20 sec per arm
Now you should be pretty warmed up and ready for action.
Work sets:
Day 1
Handstands: 1 set arms fully extended, 20 seconds. Sets 2 and 3; arms bent and head about 2 inches off the ground; 10 seconds per set. Set 4; arms fully extended; 20 seconds
Basic push-ups: 4X20. rest 30 seconds between sets
Pull ups: 4 X12 rest 30 seconds between sets
Squat jumps: 3X 20
Conditioning: Hill Sprints 8 sets of 30 to 50 yd sprints
Day 2
Handstands: 1 set arms fully extended, 20 seconds. Sets 2 and 3; arms bent and head about 2 inches off the ground; 10 seconds per set. Set 4; arms fully extended; 20 seconds
Tree low branch rows: 4x12.
Dips: 4x20 If you cannot find a spot for dips substitute fence post dips (top of a muscle up)
Conditioning: 1 minute fast run intervals X4
Day 3 Off- note: on off days I like to do active recovery with long walks light runs or some mountain biking, etc.
Day 3 and 4: Repeat days one and two exercises but use a terabit timer set for 30 seconds of exercise followed by 30 seconds of rest
There is no equipment used in this workout. Anyone can complete. If done consistently for 8-12 weeks you will see great results.