Time_32x32 19:55    Intensity_moderate_32x32 Moderate    Target_32x32 Lower Body    Ic_workout_dumbbell_32x32 Box or Step, Bench
This is a great workout for a sunny day when you want to take your workout to the great outdoors. Do this workout in your favorite park or even your backyard! You only need a bench and some space on the grass.

Exercises

3 rounds of:
Jogging
Effort: Light
Jogging

20 seconds
Jog Backwards
Effort: Light
Jog Backwards

20 seconds
Jumping Jacks
Effort: Light
Jumping Jacks

20 seconds

1 round of:
Rest
Rest

20 seconds

3 rounds of:
Step Ups
Effort: Moderate
Step Ups

30 seconds
Rest
Rest

10 seconds
Bench Dips
Bench Dips

30 seconds

1 round of:
Rest
Rest

20 seconds

3 rounds of:
Monkey Walks
Effort: Moderate
Monkey Walks

30 seconds
Four square Shuffle & Bear Crawls
Effort: Moderate
Four square Shuffle & Bear Crawls

45 seconds

1 round of:
Rest
Rest

20 seconds

3 rounds of:
Traveling Froggy Jumps
Effort: Moderate
Traveling Froggy Jumps

30 seconds
Running
Effort: Moderate
Running

30 seconds

1 round of:
Rest
Rest

20 seconds

3 rounds of:
Box Jumps
Effort: Moderate
Box Jumps

30 seconds
Transition
Transition

10 seconds
Push-Up Bird Dog
Push-Up Bird Dog

30 seconds

1 round of:
Rest
Rest

20 seconds

1 round of:
Quad Stretches
Quad Stretches

30 seconds
Hamstring Stretches
Hamstring Stretches

30 seconds
Side Bends
Side Bends

30 seconds

Appears In


Workout Discussion

20 May
How many calories in this exercise?

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