Incorporate traditional bodyweight exercises with outdoor workouts that alternate repetition schemes, providing variety from day to day. Focus on different muscle groups, including legs, upper body pushing, and upper body pulling exercises!
Meet your trainers: Meet the Kavadlo Brothers (Al & Danny Kavadlo), renowned fitness trainers and authors of the book, Next Level Strength.
The workout:
1. Bodyweight Squats (Targets quads, hamstrings, glutes)
Day one: Perform 3 sets of 30 reps
Day two: Perform 2 sets of 20 reps
Day three: Perform 1 set to failure
How to do it: Stand with arms extended forward, then bend from the hips, knees, and ankles to lower until your hamstrings touch your calves.
2. Diamond Push-ups (Targets chest, shoulders, triceps)
Day one: Perform 1 set to failure
Day two: Perform 4 sets of 15 reps
Day three: Perform 3 sets of 10 reps
How to do it: Place your hands on the ground, keeping your body straight. Bend your arms to lower your chest toward the floor, and then push back up.
3. Sit-ups (Targets abs)
Day one: Perform 4 sets of 25 reps
Day two: Perform 3 sets of 30 reps
Day three: Perform 1 set to failure
How to do it: Lie down with your knees bent, feet on the floor, and arms crossed over your chest. Squeeze your abs and curl your upper body toward your knees. Return to the starting position with control.
4. Pull-ups (Targets lats, biceps, abs, grip)
Day one: Perform 5 sets of 5 reps
Day two: Perform 1 set to failure
Day three: Perform 3 sets of 10 reps
How to do it: Hang from a bar, retract your shoulders, and pull yourself up until your chin is above the bar. Keep your legs straight, then lower yourself down with control.
5. Walking lunges (Targets quads, hamstrings, calves)
Day one: Perform 3 sets of 20 reps
Day two: Perform 2 sets of 15 reps
Day three: Perform 3 sets of 10 reps (per leg)
How to do it: Step forward and lower yourself until both knees are bent at a 90-degree angle. Step forward with your other leg and repeat the movement.