Build muscle with 3 outdoor bodyweight sessions each week, lasting 45 minutes. Train using straight sets in a slow, controlled pace during the session.
Workout one
Warm-up (5 min):
Jumping jacks: 2 minutes
Bodyweight squats: 2 minutes
Arm circles: 1 minute
Main Workout (35 min):
Push-ups: 3 sets x 10-12 reps
Bodyweight squats: 3 sets x 15-20 reps
Lunges: 3 sets x 10 reps per leg
Plank: 3 sets x 30-45 seconds
Dips (using a sturdy surface): 3 sets x 10-12 reps
Cool Down and Stretching (5 min):
Gentle stretching for major muscle groups
Workout two
Warm-up (5 min):
Jumping jacks: 2 minutes
Bodyweight squats: 2 minutes
Arm circles: 1 minute
Main Workout (35 min):
Push-ups: 3 sets x 10-12 reps
Bodyweight lunges: 3 sets x 12 reps per leg
Plank to alternating toe touch: 3 sets x 12 reps
Bodyweight rows (using a horizontal bar or sturdy surface): 3 sets x 10-12 reps
Glute bridges: 3 sets x 15 reps
Cool Down and Stretching (5 min):
Workout three
Warm-up (5 min):
Jumping jacks: 2 minutes
Bodyweight squats: 2 minutes
Arm circles: 1 minute
Main Workout (35 min):
Cool Down and Stretching (5 min):
Workout notes for Craig
Aim for a slow and controlled pace during each exercise.
Focus on proper form to prevent injuries.
Adjust repetitions based on individual comfort and fitness level.
Stay hydrated and listen to your body.