Your Weekend Workout (Plus What's Sam Doing Half Naked In The Park?)

Every Friday from now on I'll be posting a new workout to my blog that you can do over the weekend. It won't matter if you're a beginner, intermediate or advanced exerciser I'll be posting 3 workouts for different fitness levels.

All you have to do is decide which level you want to work at, write it up and then do it!

Easy huh? And all completely free so relax! = >

This weeks workout is my "Outdoor Bodyweight Fat Loss Circuit"..

Beginners



Here's what it looks like on paper:

5 Minute warm up, then
Prisoner Squats x 12 reps
Kneeling Push Ups x 12 reps
Step Ups x 12 on each leg
Bridging x 12 reps
Mountain Climbers x 12

Rest for 2 minutes then repeat x 3
(If you have more time, you can repeat the circuit 4,5,6 times).

Intermediates

5 minute warm up, then
Prisoner Squats x 20 reps
Full Push Ups x 20 reps
Step Ups x 20 reps
Mountain Climbers x 20 reps
Dynamic Lunges x 10 on each leg
100 metre sprint (optional)

Rest for 90 seconds then repeat x 3
(If you have more time, you can repeat the circuit 4,5,6 times).

Advanced Exercisers

5 minute warm up, then
Jump Squats x 20 reps
Full Push Ups with Rotation x 20 reps
Step Ups x 20 reps
Mountain Climbers x 20 reps
Walking Lunges x 10 on each leg
200 metre sprint(optional)

Rest for 60 seconds then repeat x 3
(If you have more time, you can repeat the circuit 4,5,6 times).

Enjoy! = >


If you have any preference as to what workouts you'd like to see then let me know in the comments section below.