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03.24.16

Workout Outside |PHYSICAL|

So here’s the situation… It’s nice out, you want to work out, but the thought of going into a stuffy, sweaty, crowded gym just makes you mad. What do you do? Do you just not workout? Of course not. You take it outside! Our good friend Brian Weller, one of the co-owners of Barry’s Boot Camp in Boston has five moves you can do outside.

 

1. Plyo Bulgarian Split Squat

The Plyo Bulgarian Split Squat is similar to a regular lunge except your back leg is elevated. Try to keep your front shin as vertical as possible and the weight in your front heel. Lunge down bringing your back knee as low as possible. Explode through your front foot and raise your front leg off the ground.  Shoot for 3 sets of 10-12 reps for each leg.

2. L-Hold

Find a bar, basketball hoop, or a bridge underpass (basically anything that you can hang from). Keeping your shoulders pinched together raise you legs until you form an L-Shape. Try to hold for 30-60 seconds.

3. Plyo Elevated Push-Ups

Using the same elevation you did for the Bulgarians, now flip around so your hands are on the elevated step with your feet on the ground.  Perform a push-up and explode on the way up.  The goal is to get your hands off the step (even an inch is fine). Try to get 3 sets of 15 reps.

4. Box Jumps

Still using the same elevation as the Bulgarians and Elevated Pushups - Squat down and jump up onto the step.  Remember to land soft.  Shoot for 3 sets of 20 box jumps

 

5. Old School Suicide Sprints

All you need is some space. Have a short and a long distance marker.  As fast as you can sprint from the starting spot to the short marker, back to the start, out to the long and back to where you started.  Try for 5-7 sprints.

 

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