Training outside when it’s cold is not only a great way to avoid losing a step with your conditioning during the fall and winter months, it will make a man out of you, too. All you need is the basic equipment available at your local playground, a backpack, and a few layers of warm clothes you don’t mind sweating through. Prepare to brave the elements and melt your gut.
Perform each exercise in succession without rest. After the bear crawl, put on your backpack (it should be filled so that it weighs roughly 10 pounds) and finish the remaining exercises with it on. Afterward, rest 60 seconds. Return the backpack to the 50-foot mark (where you finished the bear crawl) so it’s ready for the next round. Perform five total rounds.
THE WORKOUT >>
1. PULL UP
> Change grip width and hand position each round.
2. HAND WALK ACROSS MONKEY BARS
> If you have only a pullup bar, hand walk on that.
Reps: Go the full length of the bars.
3. BEAR CRAWL
> Get on your hands and feet and walk like a bear as fast as you can.
Reps: Crawl 50 feet
4. PUSHUP *
> Keep your body in a straight line with abs tight.
5. SQUAT *
> Place your feet shoulder width and sit back with your hips.
6. WALKING LUNGE *
> Walk forward using lunge steps.
* demonstration above.
Reps: 5 (each leg)
7. JOG *
> Land each foot strike on the ball of the foot.
Reps: 200 meters
* The following are done with a weight backpack on.
> If the workout seems too hard, don’t use a backpack.
> If the workout seems too easy, run 400 meters instead of 200. You may also increase the reps on the various exercises.