Today Iv got a short outdoor workout for you that I shot (I sound like a big time director, don’t I? haha) not too long ago that’s designed for people wanting to break up there cardio sessions with a bodyweight & kettlebell routines.
Now this workout is not for beginners. 2 reasons behind that.
First of all unless your fitness level is 4 out of 5 you will struggle to keep form throughout the session and you’ll notice there’s a lot of kettlebell swings so form is everything.
Second of all, well its actually similar to the first point.
Unless you’re competent at performing a kettlebell swing please don’t attempt this this workout just yet. If you want to learn how to train with kettlebells and i hope you do because they rock, then watch this this quick video on how to do a kettlebell swing and there is also a few other outdoor workouts for you.
Something that is not included in this workout clip is the warm up so I wanted to show that to you know.
Outdoor Workout – Warm Up (good for any workout);
- Skip or jog on the spot for 1 min
- 10 x Bodyweight Squats
- 10 x Push ups
- 8 x Backwards Lunges (Each Leg)
- 15 x Star Jumps or Jumping Jacks
- 20 x Squat Duck Unders
- Hip Flexor Stretch – Hold for 30 – 40sec
- Chest Stretch – Hold for 30 – 40sec.
Don’t waste much time after you’ve stretched before you get into the workout.
So what do you think? Outdoor workouts for you?
If it’s the first time you’ve done this workout then have 1min rest between sets and complete 2 – 3 times.
If you have completed this workout a minimum of 3 times then aim to challenge yourself and complete 3 – 5 times.
Outdoor Workout – Cool Down;
In your first minute after finishing the workout take your time and catch your breath, ideal walk around don’t just collapse in a heap.
You want to firstly stretch out your hip flexor just like you did in the warm up. Take your time with this stretch and see if you can push the stretch further than what you did in the warm up.
Follow this up with a hamstring stretch. Make sure you feel a strong but not painful stretch up the back of your leg. Kettlebells can leave your hamstrings very stiff so this stretch is ideal.
I also recommend stretching your calve muscles.
Remember that all your muscles in your body are connected and if your calves are nimble then you’ll find that you have a better range of movement in your legs in particular when you’re squatting or running. This also reduces the stress on your knees.
Be sure to stretch your chest the same way as you did it in the warm up but this time after the 30 -40sec rest for 10 sec and repeat.
Finally finish with a shoulder stretch holding each for 30 – 40sec.
Below is a short video of and outdoor workout - kettlebell swing instruction. Even if you are accustomed to outdoor workouts but are new to kettlebells then I highly recommend that you watch this short clip and practice your swing. Be sure not to push your limits with the weight of the KB.
For women I suggest using 8kg and for men use a 12kg.
If you think you want to add a few more exercises options to your workout routine then jump on over and have a quick read of 11 bodyweight exercises for outdoor workouts and that will give you a few more ideas.
I hope you enjoyed this out workout clip and if you have any questions or queries you can email me direct at fastfatloss4life@gmail.com or simply leave a comment below.
If you have an outdoor workout that you love then let me know and id be happy to post it here.
To your success,
James Ramage
P.S – Stay tuned for another outdoor workout next week.
P.P.S – Make sure you go and check out the 3 circuit training programs i gave out the other week. Let me know what you think.
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