This 4-Move Running and Bodyweight Workout is The Perfect Outdoor Fitness Session

·2-min read

If the sun's shining, be sure to keep this protocol in your back pocket for a chest and core-smashing sweat-fest that will also help you top-up your vitamin D. Your task: map out a 200m loop in a suitable spot and work your way through the following ‘chipper’ protocol. Break up the reps as necessary to complete with good form, but complete all reps of each movement before moving onto the next.

You’ll begin with a 200m run, perform 50 reps of each movement followed by another 200m run, then 40 reps of each, a run, 30 reps etc. Finishing on 10 reps of each movement and a final, 200m sprint finale.

Run x 200m

Start each round with a run to launch your body into a calorie-burning frenzy. 200m is a challenging but short distance, so step on the gas, lifting your knees high (A) and driving ahead with your arms (B)

Push-up x 50,40,30,20,10

Drop into a strong plank position, with your core tight and hands on your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

Butterfly sit-up x 50,40,30,20,10

After your final push-up, hit the deck again read for some sit-ups: with your legs bent and your soles together, lie with your hands behind your head (A). Tense your abs as you lift up, and touch your hands to your feet (B). Reverse the move, touching the floor behind your head on each rep.

Air squat x 50,40,30,20,10

Take deep breaths and find a rhythm. Standing tall (A), keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor (B). No half-reps here, please. Then drive up.

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