While the weather’s warm we understand you not wanting to plant yourself inside of a dim-lit and dingy gym for hours on end. Unfortunately for athletes, it’s not always an option. Gym time is when you build the power and strength to perform when it’s game time.
However, there are those summer days when you can skip the gym and get your training taken care of either outdoors or in the comfort of your own home and still continue to progress. How? Adopt a body-weight workout that taxes the entire body. Give these a try:
Remember to energize and hydrate properly. Three products that can help you do that: P4’s line of NSF Certified for Sport sports supplements: Pre-Game Formula, Energy Formula, and Recovery Push Formula. Use the first two as pre- and in-workout energy and rehydration tools; rely on the latter to boost recovery efforts.
Workout: The 8-Minute Heater
Instead of aiming to achieve a certain number of reps, do your exercises for time. Rest as needed, but aim for no rest. Rest about a minute between rounds.
Circuit 1
Repeat without rest for 4 minutes.
Tuck Jumps x 20 seconds
Squat Holds x 10 seconds
Pushups x 20 seconds
Squat Holds x 10 seconds
Circuit 2
Repeat without rest for 4 minutes.
Jump Squats x 20 seconds
Plank x 40 seconds
Jumping Split Squats x 40 seconds
Mountain Climbers x 20 seconds
What: An eight-minute fat torcher that’s perfect for use when time is limited.
Why: You’re hitting the entire body in under 10 minutes. If you have more time on your hands — and more energy!*—add rounds.
Do it: Mountain Climber: Get into a pushup position and drive one knee up to your chest. Drive the leg back while bringing the other up. Alternate back and forth as rapidly as possible.
Workout: The 15-Minute Monsters
Crab Walk Pushup x 10 (five per side)
Walking Lunge x 30
Burpees x 15
Stair Run/ Jump Rope x 60 seconds
What: 15-minute four-exercise total-body circuit. You start with 10 reps of crab walks (five in each direction). Next up is walking lunges. That leads into burpees, and finally, a stair run and/or jump rope.
Why: It’s taxing on the upper and lower body—especially your core—with nonstop movement aiding cardiovascular work.
Do it: For crab walks, start with your hands shoulder-width apart and your feet together, then “walk” to the right, put your hands together and your feet apart. Continue in this manner in one direction until five reps are achieved.
Workout: 20-Minute Fat Scorcher
Broad Jump x 5
Jumping Jack x 30 seconds
Single-Arm Eccentric Pushup x 10
Walking Plank x 30 seconds
Squat x 15
What: A 20-minute nonstop timed workout circuit that’ll improve endurance. Set a timer on your phone for 20 minutes and knock out the following circuit while resting only when necessary until the alarm sounds.
Why: You’ll blast the lower body and enhance endurance.
Do it: Single-Arm Eccentric Pushup: Do a standard pushup and then when you’re at the top rotate to reach the sky with your free hand.
*Energize properly with any of P4’s NSF Certified for Sports workout supplements: Pre Game Formula, Energy Push Formula, and Recovery Push Formula. All three products support energy production with ingredients that have been reviewed and verified by a third-party source to confirm that the product is banned-substance-free and meets all of the strict requirements set forth by the World Anti-Doping Agency (WADA).
