Outdoor Fitness: Interval Training Made Easy
Stuck in a fitness routine rut? No gym? I got you covered:
Do this FREE 8 week program to re-ignite your metabolic engine using only your body weight:
Table of Contents
Week 1-2 General Conditioning (3/4x Per Week)
- 10 min fast walk/jog at level 5 RPE
- BW Pushups to failure. Option: Static pushup core hold to failure
- 5 Min interval runs, 45 seconds work / 45 seconds rest / level 8 RPE
- BW Air Squats 45 seconds work / 45 seconds rest / level 9 RPE
- 3 min interval runs 45 seconds work / 45 seconds rest / level 9 RPE
- Pushup rotations x30 (3-3-3 pacing)
- Front to back lunge 45 seconds work / 45 seconds rest / level 8 RPE
- Cool down: Animal Flow Series
Week 2-4 Stabilization (3/4x Per Week)
- 10 min fast walk/jog at level 6 RPE
- BW Single Leg Romanian dead lift 15 reps per leg
- Side plank holds 45 seconds each side
- Wall handstand holds 30-45 seconds
- Air Squat to single leg balance 60 seconds
- 5 min interval runs 45 seconds work / 45 seconds rest / level 8 RPE
- Supine hip extension w/ 5 second hold 60 seconds
- Cool down: Dynamic / Proprioceptive
Week 4-6 Strength (3/4x Per Week)
- 10 min fast walk/jog at level 6 RPE
- BW Pushups to failure / 2 min rest / second set to failure
- Air Squat 20 reps / 1 min rest / second set add 5 second hold at the bottom x 20 reps
- Side plank hold with leg kick 45 seconds each side
- 7 min interval runs 45 seconds work / 1 minute rest / level 9 RPE
- BW Bar hangs to failure x2 sets
- Cool down: dynamic
Week 6-8 Power (3/4x Per Week)
- 10 min jog at level 6 RPE
- BW Explosive pushups to failure level 9 RPE
- BW Squat jumps to failure level 9 RPE
- 6 min interval runs 30 seconds work / 1 min rest / level 9 RPE
- Burpee broad jumps 60 seconds work
- Split jump repeats to failure level 9-10 RPE
Workouts should be 25-30 minutes total
*Consult your physician before starting any new interval training or exercise program
*Modifications due to injury?
One Response
Hey Josh I emailed you can you please send me the PDF? Thanks man!