The Perfect Bodyweight and Sprint Workout for an Outdoor Pump in the Sun
You already know that working out outside in the summer feels fantastic, but if you need more convincing, the science is on your side. Research shows that exercising in the sunshine not only lifts your mood but also enhances cognitive performance.
This workout pairs 220 reps of pec-pumping press-ups with 2 km of sprint intervals for a fast-paced protocol that is guaranteed to improve both your physique and your performance. With just two movements, pressing and running, boosting fitness and work capacity while building muscle in your chest and arms has never been so simple.
The Workout
You’re going to combine the two moves in a ‘ladder’ format. Get outside, find some open space and begin with 20 press-ups, followed by a 100m max effort sprint. Catch your breath as quickly as possible, then drop back onto the deck for 19 press-ups, followed by another all-out sprint. Then 18 press-ups and a sprint, then 17… and so on. Keep going in this fashion until you reach 1, sprinting 100m between each bout. By this point, you’ve clocked up 220 muscle-building reps and 2 km of lung-tickling, heart rate-ramping sprints that will also build your legs and glutes.
A. Press-Ups x 20-1
Assume a strong plank position, with your core tight and hands on your dumbbells (A), Slowly lower your chest to the floor (B). Keep your elbows from flaring as you push back up explosively. Once you reach full lockout, pause and repeat for a second rep.
B. Sprint x 100m max effort
Hit the fastest pace possible, lifting your knees high (A), before driving them downwards and pushing the ground away (B). Use a pumping motion from your arms to assist in achieving an all out velocity. Don’t slow down until you cross the line.
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