You are using an older browser version. Please use a supported version for the best MSN experience.
Strength

The Outdoor Warrior Workout

Overview

You don't need much equipment-or any equipment-to build a stronger, lean body. This program was designed to make your workout fun, whether inside or out of the gym. The high-volume work is guaranteed to challenge any expert, and the bodyweight approach is also perfect for beginners.

How to do this Workout

Perform the following workout 2-3 times per week. Make sure that you never perform these exercises on back-to-back days.

Strength Circuit : Alternate performing sets of these four exercises, without any rest. Rest one minute after you've completed the entire circuit, and then repeat the process. Once you have cycled through the circuit three times, rest five minutes and then move on to the core series.

Core Circuit : Complete these four exercises back-to-back without resting. Perform a total of three sets of each movement. To make either of these exercises easier, hold them for a shorter period of time (say, 10 seconds), rest the equivalent (another 10 seconds), and continue until you reach the goal.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

read more

Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Workout
  • day 4 Rest
  • day 5 Workout
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
    • Strength Circuit
    • Sets
    • Reps/Time
    • Rest(s)
      • 1A
      • Pushup
      • Pushup
      • 3
      • 10-20
      • 0
      • Sets : 3 | Reps/Time : 10-20 | Rest(s) : 0
      • 1B
      • Chinup
      • Chinup
      • 3
      • 10-20
      • 0
      • Sets : 3 | Reps/Time : 10-20 | Rest(s) : 0
      • 1C
      • Pistol Squat
      • Pistol Squat
      • 3
      • 15@
      • 0
      • Sets : 3 | Reps/Time : 15@ | Rest(s) : 0
    • Core Circuit
    • Sets
    • Reps/Time
    • Rest(s)
      • 2A
      • Plank
      • Plank
      • 3
      • 30 s
      • 0
      • Sets : 3 | Reps/Time : 30 s | Rest(s) : 0
      • 2D
      • Hip Raise
      • Hip Raise
      • 3
      • 12
      • 0
      • Sets : 3 | Reps/Time : 12 | Rest(s) : 0
** - as much as possible; @ - each side
image beaconimage beaconimage beacon