Indoor/Outdoor Workout 2

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Give your gym or home workout a break and take it outdoors for a change of pace. This is a 3-day, outdoor workout for someone who is considered an intermediate in terms of fitness level.

Both days consist of a series of bodyweight only exercises. You can expect a full body workout in addition to seeing a few supersets mixed into the flow. If you don't have access to a jump rope - to start and finish your workouts - just jump in place rotating your arms as though you were jumping rope.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3

Outdoor Workout 1 14 exercises, 16 mins

Jump Rope	0x0 reps • 120s	rest: 0s
Bodyweight Step-Up	1x0 reps • 30s	rest: 15s
Air Bike	3x0 reps • 30s	rest: 20s
Push-Up	3x0 reps • 30s	rest: 20s
Mountain Climber	2x0 reps • 25s	rest: 20s
Forearm Plank with Hip Abduction	2x0 reps • 25s	rest: 20s
Bodyweight Lunge	1x0 reps • 35s	rest: 20s
Rocket Jump	1x0 reps • 20s	rest: 20s
Handstand Push-Up	1x0 reps • 25s	rest: 20s
Bird Dog	2x0 reps • 25s	rest: 10s
Single-Leg Glute Bridge	2x0 reps • 25s	rest: 10s
Side Bridge	1x10 reps • 30s	rest: 20s
Push-Up to Side Plank	1x0 reps • 25s	rest: 20s
Jump Rope	0x0 reps • 120s	rest: 0s

Outdoor Workout 2 14 exercises, 21 mins

Jump Rope	0x0 reps • 120s	rest: 0s
Bodyweight Wall Squat	3x0 reps • 60s	rest: 30s
Air Bike	3x0 reps • 30s	rest: 20s
Clap Push-Up	3x0 reps • 20s	rest: 30s
Mountain Climber	2x0 reps • 25s	rest: 20s
Forearm Plank with Hip Abduction	2x0 reps • 25s	rest: 20s
Bridge	1x8 reps • 35s	rest: 20s
Bodyweight Lunge	1x0 reps • 35s	rest: 20s
Handstand Push-Up	1x0 reps • 25s	rest: 20s
Bird Dog	2x0 reps • 25s	rest: 10s
Side Bridge	2x10 reps • 30s	rest: 20s
Push-Up to Side Plank	1x0 reps • 25s	rest: 20s
Split Jump	1x0 reps • 20s	rest: 30s
Jump Rope	0x0 reps • 120s	rest: 0s

Outdoor Workout 3 14 exercises, 18 mins

Jump Rope	0x0 reps • 180s	rest: 0s
Bodyweight Step-Up	1x0 reps • 35s	rest: 15s
Air Bike	3x0 reps • 35s	rest: 20s
Push-Up	3x0 reps • 40s	rest: 20s
Mountain Climber	2x0 reps • 30s	rest: 20s
Forearm Plank with Hip Abduction	2x0 reps • 30s	rest: 20s
Bodyweight Lunge	1x0 reps • 40s	rest: 20s
Rocket Jump	1x0 reps • 25s	rest: 20s
Handstand Push-Up	1x0 reps • 30s	rest: 20s
Bird Dog	2x0 reps • 30s	rest: 10s
Single-Leg Glute Bridge	2x0 reps • 30s	rest: 10s
Side Bridge	1x10 reps • 35s	rest: 20s
Push-Up to Side Plank	1x0 reps • 30s	rest: 20s
Jump Rope	0x0 reps • 180s	rest: 0s