May Workout of The Month: Time To Get Outdoors!

The theme for this month is to get outdoors! With the sun finally shining though in Michigan, we can now catch some Vitamin D, while we workout. Most people think of only running, walking, biking, and maybe throwing the frisbee around on the beach, for a workout outside during the warmer months.

Those are all fun and great activities to engage in, but we all know that losing fat, building muscle and WOM Blogstaying on top of our fitness is the main goal. Don’t lose what you worked so hard to gain during the winter. Continue to push yourself and take your workouts outside.

I will give you a mix of Metabolic Conditioning and strength work, in each of these workouts. If you are looking for some pure strength training routines, you can take a look at my blog post on Strength Training Programming Made Simple: A Complete 6-week Workout Routine. 

One of  these workouts can be done after your strength workout, or you can combine two of them together for a complete workout. As always, perform a proper dynamic warm-up before you engage in any intense exercise.

Workout #1: Swing, Slam and Sprint! 

Pick a kettlebell where you can swing it for about 10 reps. You will also need a 10-30# sledgehammer and a tire, or some other structure to hit against.

Perform 3 rounds of the following exercises as fast as possible

A1 Kettlebell Swings for 20 reps

A2 Sledgehammer Slams for 20 reps

A3 200 meter run

Workout #2: Thrust and Run! 

Perform as many rounds and reps as possible (AMRAP) in 15 minutes

10 Dumbbell Thrusters

400 meter run

Workout #3: Flippin Burpees!

You will need a tire to flip and a kettlebell between 20-54#’s.

Perform 5 rounds of the following

5 Tire Flips

10 Burpees or Burpees to Jumping Pull-ups 

20 Kettlebell Sumo Deadlift High Pulls

Workout #4: The SOF Complete 

Perform this circuit as fast as possible

20 Tire Jumps (like a box jump)

10 Pull-ups (you can us bands)

20 Barbell Thrusters

10 Pull-ups

20 Wall Ball Shots

10 Burpees

20 Push-ups

10 Barbell Overhead Walking Lunges (each leg)

I hope you get a chance to get outside and utilize one of these great workouts! We don’t get much sun, here in Michigan. So, take your workouts outside to stay inspired!

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