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Outdoor Workout To Build Muscle & Burn Fat

Take advantage of the hot weather and train in the park or open space and try this workout to build solid muscle and burn body fat. This workout will ramp up your metabolism and have your body burning calories for hours after. All you need to do is grab a workout partner, or try it alone if nobody is available.


To get your body warmed up you’re going to need a skipping rope. Skip for 5 minutes and focus on nice long strides as opposed to speed. After that we’ll get straight into the workout.


1. Split leg burpee x 150

Squat down and place your hands on the floor between your feet, then jump both feet backward into the top of a press-up position. Lower your chest to the ground. Jump one leg forward into a lunge position, before explosively jumping upward to standing. Repeat and alternate your front legs with each rep.


2. Hand release push-ups x 150

In the top of the push-up position, with your core tight and your hands below your shoulders, bend your elbows to bring your chest to the floor, lift both of your hands an inch from the ground, replace your hands, then push back up explosively.


3. Split squat jumps x 150

Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor. Explode upward, switching legs mid-air to land in a lunge position with the opposite leg forward. left plus right equals one rep. Keep a running count.


4. 1000m run (in 100m sprints) + planks

Sprint 50m away from your partner, turn on the spot and head back. Go hard, lifting your knees high and driving ahead with your arms but save just enough to complete it the full ten times. Once back assume a plank position so that your partner can begin their go.

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