FIVE Full Body WODs for the Best Outdoor Workout Ever

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FIVE Full Body WODs for the Best Outdoor Workout Ever

Ready for your BEST equipment-free outdoor workout ever? A city-inspired release is coming this week, and in the spirit of urban vibes we’ve compiled a stellar list of outdoor movements and circuits for you to try. See the exact workouts that Kari Pearce, Kaytee Jones, Silent Mike and Margaux Alvarez use when training outdoors. Each circuit and scaled up OR down, depending on your personal fitness level.

Whether you’re headed out on a trip and need an “away” workout, or you’re looking for some variety in your training, or even just wanting that extra bit of conditioning, read through these FIVE full-body workouts and we guarantee you’ll find a few to take for a whirl.

KT JONES @kayteejones_:

Find a city park and hold a patch of grass hostage for this workout! Quick and to the point, this full-body burner is sure to get your heart going:

RX

Scaled down

Scaled up

For time:

2 rounds

50 air squats

40 lying leg raises

30 push ups

20 burpees

Rest 2 min and repeat

For time:

2 rounds

25 air squats

20 dead bugs

15 push ups from knees

20 jack squats

Rest 3 min and repeat

For time:

3 rounds

50 jump squats

40 lying leg raises

30 push ups feet elevated

20 burpees

Rest 2 min and repeat

 

Silent Mike @silentmikke:

The all-time best no equipment exercise known to man… 🥁

…is the hill sprint. Hands down, no debate, he says.

Add push ups and your body is really working its ass, and all other body parts, off.

RX

Scaled down

Scaled up

For time:

3 rounds

30 push ups

100m hill sprint

Walk down for rest

For time:

3 rounds

30 hands-elevated push ups

50m hill sprint

Walk down for rest

For time:

4 rounds

30 push ups

100m hill sprint

30 push ups

Jog back to start

 

Kari Pearce @karipearcecrossfit:

Kari brings you a circuit from her newly released PHIIT program (check that out here). This workout is for you if you’re looking for intense, explosive movements to get your body burning in only 10 minutes—that you can do no matter where you are:

RX

Scaled down

Scaled up

4 rounds

:30 seconds each movement:

Skaters

Push-up + mountain climbers

Lunge jumps

Squat thrusts

Rest

3 rounds

:20 seconds each movement:

Alt. lateral lunges

Mountain climbers

Reverse lunges

Squat jumps

Rest

4 rounds

:30 seconds each movement:

Skaters + single-leg jump

Explosive push-up + mountain climbers

Lunge jumps

Squat Thrusts

Rest

 

Margaux Alvarez @321gaux:

The interval training Margaux uses for her own training just needs a 100m runway. This is a quick and dirty cardio circuit you can use to get it done right. She recommends you start your first round at 60/70% and work your way up over the rounds. Make sure your legs are super warm for this one!

RX

Scaled down

Scaled up

10 rounds

100m sprint

Walk back

10 rounds

50m sprint

Walk back

10 rounds

100m sprint

Jog back

 

She’s also sent over a favorite interval workout for you to implement for a full body HIIT blast. Maybe you should give it a gaux…

RX

Scaled down

Scaled up

4 rounds

1 min each station, max reps:

Burpees

Air squats

Lunges

Rest

4 rounds

45 sec each station, max reps:

Burpees

Air squats

Lunges

Rest

4 rounds

1 min each station, max reps:

Burpees w/ push up

Jump squats

Lunges

Rest

 

There you have it. Each one of these workouts requires zero equipment, 30 minutes or less, and can be done anywhere. What's your excuse? Get your body MOVING!


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