W.O.W. 8/01/2012
This is a workout designed to be done outside in almost any location. You can use benches, walls or stairs for many of the exercises otherwise it consists of all body weight drills.
Warm up by jogging or doing basic calisthenics for 5ish minutes.
Perform the following drills, in order, for 20 repetitions each (stay near a bench/wall/stairs):
Squat Thrusts
Push Ups
Mountain Climbers
Rapid Squats (just squats performed, you guessed it, rapidly)
Tuck Jumps
Walking Lunges
Split Jump
Step Ups
Squat Jumps (butt to bench)
Dips
One Arm Push Up
Seated Ab Tucks
Squat Thrusts
Push Ups
Mountain Climbers
Rapid Squats
Tuck Jumps
Walking Lunges
Split Jump
On bench/wall/stairs:
Step Ups
Narrow Squat Hop, butt touches bench before jumping up
Dips
One Arm Push Up
Seated Ab Tucks
Rest 3-4 minutes and repeat everything again.
