Simple UpperBody Cardio OutDoor Workout To Try

Simple Outdoor Workout To Try

A super simple circuit workout.

No equipment needed. All bodyweight.

Free Follow Along Workouts

10 Rounds

Pushups + 100m Run

Workout is as follows:

10 Pushups + 100m Run

9 Pushups + 100m Run

8 Pushups + 100m Run

7 Pushups + 100m Run

6 Pushups + 100m Run

5 Pushups + 100m Run

4 Pushups + 100m Run

3 Pushups + 100m Run

2 Pushups + 100m Run

1 Pushups + 100m Run

Totaling 55 Pushups & 1000m (.62 miles)

Any variation of pushups will work for this one.

If running is too much, walk or jog.

If you want more of a challenge, either do 100m Sprints, or increase the running distance (200-400m).

No Such Thing As Girl Pushups

Pushups are great!

No equipment needed.

A great way to build upperbody strength just about anywhere.

Pushups help to strengthen your triceps, chest, shoulders, lower back, and core.

And, there’s a ton of variations to pushups. A lot of different ways to do pushups to change up the exercise and to bring more focus to certain muscle groups.

  • Standard / Military Pushups
  • Wide Pushups
  • Narrow / Diamond Pushups
  • Weighted Pushups
  • Plyometric Pushups
  • Kneeling Pushups
  • Incline Pushups
  • Decline Pushups
Check Out Our Beginner Pushup Progression Post

And, not one of these variations are called “Girl Pushups”

The issue is, people tend to confuse kneeling pushups with “girl pushups”, and that’s wrong on a lot of levels. One being, for me, that I know girls that can do more Standard Pushups than guys I know.

I personally know women that can do A LOT of pushups. Women in the military, firefighters, police officers, and just women who’ve worked hard to get a lot of reps of standard pushups in.

I have a hard time calling an exercise “girl pushups” when I’ve watched with my own eyes, girls going from 0 pushups to 10-20-25-30+ pushups.

Mandatory image of a lady doing pushups 🙂

Of course, this falls into the larger problem in fitness with people thinking, and promoting, gender specific exercises. And if there has been a top 2-3 things I’ve taught, and preached, while training, was that gender specific exercises is a complete myth.

We all should be doing pushups, even if they have to be modified to fit the individuals current abilities. And that goes for everything else in training.

There is NO such thing as “GIRL PUSHUPS”

Rant Over 🙂

Home Dumbbell Abs / Core HIIT Workout 05

Equipment Needed: 1 Dumbbell

We are focusing on our abs & core with some weighted on bodyweight exercises

Workout:
4 Rounds
30s work / 15s rest

Exercises:

DB Ab Twist: Dumbbell in hands, lean back and twist. Touching dumbbell down from one side of your body to the other.

  • Knees Up Press Ups: Laying flat, bring feet up, legs at 90 degrees. Crunch and extend your arms upward

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  • DB Single Arm Cross Ups: Dumbbell in one hand. Half situp and lean to your opposite side, while extending arms upwards
  • DB Single Arm Cross Ups: Dumbbell in opposite hand. Half situp and lean to your opposite side, while extending arms upwards
  • Triple Crunch: Leaning slightly back, bring one knee into your chest, then the other, then bring both knees up.
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