ULTIMATE SUMMER STRENGTH CIRCUIT
Outdoor workouts don't have to be limited to running or biking. Add a strength session to your summer workout with this routine.
When I was kid, I idolized Herschel Walker. Remember him? Aside from being a great running back, one who arguably should be in the NFL Hall of Fame, he also competed in mixed martial arts. In short, he was a great all-around athlete.
When I was kid, I idolized Herschel Walker. Remember him? Aside from being a great running back, one who arguably should be in the NFL Hall of Fame, he also competed in mixed martial arts. In short, he was a great all-around athlete.
But, guess what? He didn't lift weights.
So, why am I mentioning him in a workout article?
Because he's a perfect example of how not lifting weights doesn't mean you're not working out. Herschel trained like a beast, but he focused on building a strong foundation with bodyweight exercises. Everyday he'd bang out 1,000 push-ups, 3,000 sit-ups, 1,000 bar dips, and 1,000 squats.
No wonder that today, at 52 years old, he still looks better than most 20-somethings.
Channel your inner Herschel Walker with this outdoor workout that proves you don't need iron to carve a killer physique. You'll start with a cardio warm-up, dive into a strength workout, get your heart rate back up with sprints, and keep it moving to the finish line with a barrage of exercises. You finish with one final sprint session.
This whole-body workout is one complete circuit that will help you build strength, lose fat, and improve conditioning. You should be able to complete both strength and HIIT components in less than 45 minutes.
While it's designed to be a stand-alone program, it can be done several ways:
When I was kid, I idolized Herschel Walker. Remember him? Aside from being a great running back, one who arguably should be in the NFL Hall of Fame, he also competed in mixed martial arts. In short, he was a great all-around athlete.
But, guess what? He didn't lift weights.
So, why am I mentioning him in a workout article?
Because he's a perfect example of how not lifting weights doesn't mean you're not working out. Herschel trained like a beast, but he focused on building a strong foundation with bodyweight exercises. Everyday he'd bang out 1,000 push-ups, 3,000 sit-ups, 1,000 bar dips, and 1,000 squats.
No wonder that today, at 52 years old, he still looks better than most 20-somethings.
Channel your inner Herschel Walker with this outdoor workout that proves you don't need iron to carve a killer physique. You'll start with a cardio warm-up, dive into a strength workout, get your heart rate back up with sprints, and keep it moving to the finish line with a barrage of exercises. You finish with one final sprint session.
This whole-body workout is one complete circuit that will help you build strength, lose fat, and improve conditioning. You should be able to complete both strength and HIIT components in less than 45 minutes.
While it's designed to be a stand-alone program, it can be done several ways:
If you're on vacation for a week, you can use this workout to help maintain your conditioning.
If you're already on a pretty strict lifting schedule, you can squeeze it in on the weekends to torch extra fat and increase lean-mass gains. When I'm trying to tighten up and drop a bit of stubborn body fat, I add this program on both Saturday and Sunday as a weekend complement to my Monday through Friday training regimen.
It can be done as little as three times per week or often as every day.
This circuit not only works all the major muscle groups in your body, but it also burns calories and torches fat. If this doesn't kick your ass, then you're a stud and it's time for you to step up to 1,000 push-ups, Herschel Walker style.
SUMMER STRENGTH CIRCUIT
CARDIO HIIT 1: I don't enjoy running long distances. It's just not my thing. I've always preferred going all out and pushing myself. Sprint intervals are a perfect way to incorporate that on-the-go mentality outdoors. For this workout, sprint as hard as you can for 100 yards, jog back, and then sprint for 100 yards and walk back. Repeat the sprint-jog-sprint-walk cycle five times.
STRENGTH CIRCUIT 1: No rest between these exercises. Keep it moving.
HOW TO: Place your hands slightly wider than shoulder-width apart. Keeping your elbows back, pull your chest to the bar. As you tire, keep going—even if you can only get partial reps. Aim for a minimum of 15 reps, and go to failure.
BODY PARTS TARGETED: Wide-grip pull-ups target your lats and engage the biceps as secondary muscles. You also strengthen your core and work on grip strength. Hello fuller forearms!
HOW TO: With your hands slightly wider than your shoulders, and your back straight, lower youround. Make sure your stomach is not the first thing to touch the floor. If it is, your posture is sagging. Check your form before continuing. Keep a nice smooth tempo—this isn't a race to do reps; you want to do them slower and under control. Continue until you reach failure. Shoot for 40-50 reps for the first few weeks.
BODY PARTS TARGETED: Hit your chest and triceps with this bodyweight exercise. Strengthening the pectoral muscles doesn't only spell increased overall strength, but also means shoulder stability for more momentum in sports.
body down until your chest touches the gr
If you're already on a pretty strict lifting schedule, you can squeeze it in on the weekends to torch extra fat and increase lean-mass gains. When I'm trying to tighten up and drop a bit of stubborn body fat, I add this program on both Saturday and Sunday as a weekend complement to my Monday through Friday training regimen.
It can be done as little as three times per week or often as every day.
This circuit not only works all the major muscle groups in your body, but it also burns calories and torches fat. If this doesn't kick your ass, then you're a stud and it's time for you to step up to 1,000 push-ups, Herschel Walker style.
SUMMER STRENGTH CIRCUIT
CARDIO HIIT 1: I don't enjoy running long distances. It's just not my thing. I've always preferred going all out and pushing myself. Sprint intervals are a perfect way to incorporate that on-the-go mentality outdoors. For this workout, sprint as hard as you can for 100 yards, jog back, and then sprint for 100 yards and walk back. Repeat the sprint-jog-sprint-walk cycle five times.STRENGTH CIRCUIT 1: No rest between these exercises. Keep it moving.
1
WIDE-GRIP PULL-UPSHOW TO: Place your hands slightly wider than shoulder-width apart. Keeping your elbows back, pull your chest to the bar. As you tire, keep going—even if you can only get partial reps. Aim for a minimum of 15 reps, and go to failure.
BODY PARTS TARGETED: Wide-grip pull-ups target your lats and engage the biceps as secondary muscles. You also strengthen your core and work on grip strength. Hello fuller forearms!
2
PUSH-UPSHOW TO: With your hands slightly wider than your shoulders, and your back straight, lower youround. Make sure your stomach is not the first thing to touch the floor. If it is, your posture is sagging. Check your form before continuing. Keep a nice smooth tempo—this isn't a race to do reps; you want to do them slower and under control. Continue until you reach failure. Shoot for 40-50 reps for the first few weeks.
BODY PARTS TARGETED: Hit your chest and triceps with this bodyweight exercise. Strengthening the pectoral muscles doesn't only spell increased overall strength, but also means shoulder stability for more momentum in sports.
body down until your chest touches the gr
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