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An Outdoor Strength-building and Calorie-burning Workout for Any Level of Fitness

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The ancient Greek historian Herodotus referred to the sun as the cure for ‘weak and soft muscles'. As we all know only too well, hotter weather is always on a limited run in the UK, so while it's here, we want to help you make the most of it. This session by MH Elite man of steel Tom Kemp requires nothing but a heavy-ish implement and somewhere to do a pull-up or two. The crossbar of a goal at the park works well; though a tree branch would have a nice, organic feel to it.

You're going to be doing some of the most real-world functional movements there are: running, picking up something heavy, pulling yourself up and squatting down. Kemp has provided three versions of the session, so you can scale to the level that works with your current fitness and mobility. You can also mix and match if you have specific limitations of movement or kit.

For the heavy object, a sandbag is perfect and you can make your own at home for a pittance compared to commercial gym equipment. A heavily-laden rucksack is just as good. If you're nothing weighty to hand, simply sub in some burpees.

Check out the workout options and watch Kemp crush it. After that, go outside, get a sweat on and soak up some of that sweet, sweet vitamin D while you're at it.

Beginner

3 x Rounds for time of:

1) 400m Run

2) 2 x Burpees

3) 4 x Pull Ups


4) 8 x Prisoner Squats

Intermediate

5 x Rounds for time of:

1) 400m Run


2) 1 x Object to Shoulder

3) 6 x Pull Ups

4) 12 x Prisoner Squats

Advanced

5 x Rounds for time:
In a 10kg vest

1) 400m Run


2) 1 x Object to Shoulder

3) 6 x Pull Ups

4) 12 x Prisoner Squats

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