Find some stairs. Grab a set of resistance bands. You’re about to experience the ultimate in simple, effective outdoor training. And you’re going to have way more fun that you would at the gym.
Leave a set of resistance bands at the top of a hill or flight of stadium stairs. Go back to the bottom of the hill. Start a stopwatch or timer as you begin you begin. Rest as little as possible during the workout. Record the total time it takes you to complete the workout for future reference. Repeat the following circuit 9 total times, alternating between hill sprints, hill hops, and lunge-kickbacks each time. At the end of all nine times through the circuit, hold a plank to failure.
EXERCISE x REPS
Sprint/Hop/Lunge-Kickback x —
Band Curl x 10
Band Triceps Kickback x 10
Band Shoulder Press x 10
Band Row x 10
Downhill Run x —
Plank x Failure
HILL SPRINT/HOP/LUNGE-KICKBACK: On your first trip up the hill or stairs, sprint as fast as you can. On your second trip up, bound up the hill, leaping with both feet in a series of broad jumps. On your third trip up, perform lunges, lifting your trail leg up as high as you can and kicking back. Squeeze your glutes in the top position. Do this with each rep. On each trip down, run as fast as you can while maintaining control.
BAND CURL: Step on the center of a resistance band with one or both feet. Perform curls, squeezing your biceps in the top position, then slowly return to the start.
BAND TRICEPS KICKBACK: Step on the center of a resistance band with both feet (you will probably need to spread your feet apart to get the appropriate tension). Bend at the waist. With an underhand grip, keep your elbows tight to your side and your forearms perpendicular to the ground. Squeeze your triceps and extend your arms so that your hands reach back behind you. Hold that position for 1-2 seconds, then return to the start.
BAND SHOULDER PRESS: Step on the center of a resistance band with one or both feet. With your hands at your shoulders, press your arms straight up overhead. Return to the start under control.
BAND ROW: Step on the center of a resistance band with both feet (you will probably need to spread your feet apart to get the appropriate tension). Bend slightly at the waist and then row the handles up to your shoulders, initiating the move by retracting your shoulder blades. Squeeze your back at the peak of the move, then slowly return to the start.
PLANK: Lie facedown on the ground, propping yourself up on your elbows, forearms, and toes. The rest of your body should be suspended in the air; maintain a straight line between your shoulders, hips, knees, and ankles. Once you are so fatigued that you can no longer maintain good form, end the workout.
For Robert’s full training program, plus a beginner program, get Fit Fuel at fitfuelbook.com.