Outside the Gym Interval Workout

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3 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a fun, quick, full body, outdoor workout that is a perfect mix - when used three times a week. Each workout sessions should take between 30-35 minutes.

Workout Session 1: This workout offers 13 exercises including four dynamic stretches to warm-up your body prior to starting. Workout time: 33-minutes.

Workout Session 2: This workout includes 14 exercises as well as 4 dynamic stretches (two are new). Workout time: 34-minutes.

Workout Session 3: This workout also offers 13 exercises including four dynamic stretches to warm-up your body prior to starting. Workout time: 35-minutes.

Cardio Activities: Jump rope, running, mountain climbers and lateral hopping. If you don't have a plyometric box for this ...just jump side to side for the prescribed interval time.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3

Workout 1 13 exercises, 26 mins

Iron Cross Stretch	1x0 reps • 40s	rest: 15s
Scorpion	1x0 reps • 40s	rest: 15s
Dancer's Stretch	1x0 reps • 40s	rest: 15s
Seated Floor Hamstring Stretch	1x0 reps • 40s	rest: 15s
Jump Rope	1x0 reps • 360s	rest: 30s
Bodyweight Squat	1x0 reps • 40s	rest: 30s
Push Up	1x0 reps • 40s	rest: 30s
Air Bike	1x0 reps • 40s	rest: 30s
Bridge	1x10 reps • 40s	rest: 20s
Running	1x0 reps • 360s	rest: 30s
Mountain Climbers	1x0 reps • 35s	rest: 30s
Side to Side Box Shuffle	1x0 reps • 30s	rest: 30s
Extended Arm Child Pose	1x0 reps • 90s	rest: 10s

Workout 2 14 exercises, 22 mins

Scorpion	1x0 reps • 45s	rest: 10s
Kneeling Hip Flexor	1x0 reps • 45s	rest: 10s
Lower Abdominal Hip Roll	1x0 reps • 45s	rest: 20s
Seated Floor Hamstring Stretch	1x0 reps • 45s	rest: 15s
Jump Rope	1x0 reps • 240s	rest: 20s
Knee Tuck Jump	1x0 reps • 25s	rest: 30s
Bench Pushups	1x0 reps • 30s	rest: 30s
Bridge	1x10 reps • 45s	rest: 20s
Plank	1x10 reps • 45s	rest: 30s
Running	1x0 reps • 240s	rest: 30s
Mountain Climbers	1x0 reps • 35s	rest: 30s
Bodyweight Walking Lunge	1x0 reps • 35s	rest: 30s
Freehand Jump Squat	1x0 reps • 25s	rest: 30s
Extended Arm Child Pose	1x0 reps • 75s	rest: 10s

Workout 3 12 exercises, 22 mins

Iron Cross Stretch	1x0 reps • 40s	rest: 15s
Scorpion	1x0 reps • 40s	rest: 15s
Seated Floor Hamstring Stretch	1x0 reps • 45s	rest: 15s
Jump Rope	1x0 reps • 300s	rest: 20s
Bodyweight Squat	1x0 reps • 40s	rest: 60s
Push Up	1x0 reps • 40s	rest: 30s
Air Bike	1x0 reps • 40s	rest: 20s
Bridge	1x10 reps • 40s	rest: 20s
Running	1x0 reps • 300s	rest: 20s
Mountain Climbers	1x0 reps • 35s	rest: 30s
Side to Side Box Shuffle	1x0 reps • 30s	rest: 25s
Extended Arm Child Pose	1x0 reps • 75s	rest: 10s