WANT TO GET moving this summer without clocking in at your local gym? Get out to your nearest park (or even your backyard) to take on this routine that will build strength and muscle while honing your balance and athleticism.
MH fitness director Ebenezer Samuel, C.S.C.S. designed this workout plan that checks the total-body boxes you want and gets you moving in multiple planes of motion, which will pay off for both your gains and in real-world scenarios. You'll get to enjoy the great outdoors and get in shape at the same time.
DIRECTIONS: Do the exercises in order. Rest 60 to 90 seconds between sets and moves. Do this workout 3 times a week, resting at least 1 day between sessions. On non-training days, aim to go for a 20-minute run or walk.
Warmup
Cat-Cow to Bear Plank
START ON ALL fours, hands directly below shoulders, knees below hips. Round your back. Then slowly arch your back. Now tighten your abs and flatten your back, then raise your knees an inch from the floor.Hold for 3 seconds, then lower. That’s 1 rep; do 2 sets of 6 to 8.
The Workout
Plyo Pushup
GET IN PUSHUP position, hands on a bench or step, abs and glutes tight. Bend at the elbows and shoulders, lowering until your chest nearly hits the bench. Press up so explosively that your hands lift from the bench. Land with your hands back on it, ready to begin the next rep. That’s 1 rep; do 3 sets of 8 to 10.
Long Plank Walkout
START STANDING, THEN lower your torso until your hands touch the floor. Walk your hands forward as far as possible until your arms are nearly straight. Pause, then reverse the movement to stand back up. That’s 1 rep; do 3 sets of 6 to 8.
Reverse Lunge to Lateral Lunge
START STANDING, THEN step your left foot back. Bend at the knees and hips, lowering until your right thigh is parallel to the floor. Press back to standing. Shift your left foot 2 feet to the left. Keeping your right leg straight, bend your left knee and push your butt back, lowering until your left thigh is nearly parallel to the floor. Push back to standing. Repeat on the other side. That’s 1 rep; do 3 sets of 8 to 10.
Bench Y Raise
LIE WITH YOUR chest on a bench, abs and glutes tight, hands touching the floor, palms facing each other. Tighten your shoulder blades and raise your arms upward and outward slightly. Pause, then lower. That’s 1 rep; do 2 sets of 10 to 12.
Curtsy Lunge to Knee High Hold
START STANDING, THEN step your right foot backward and to the left. Bend at the knees and hips, lowering your torso until your left thigh is nearly parallel to the floor. Press back to standing and drive your right knee high in front of you. Hold 2 seconds. Return to standing. That’s 1 rep; do 3 sets of 8 per side.
This article originally appears in the July/August 2024 issue of Men’s Health.
