Outdoor Fitness: Interval Training Made Easy

HIIT training

Outdoor Fitness: Interval Training Made Easy

Stuck in a fitness routine rut? No gym? I got you covered: 

Do this FREE 8 week program to re-ignite your metabolic engine using only your body weight: 

Week 1-2 General Conditioning  (3/4x Per Week)

  • 10 min fast walk/jog at level 5 RPE
  • BW Pushups to failure. Option: Static pushup core hold to failure
  • 5 Min interval runs, 45 seconds work / 45 seconds rest /  level 8 RPE
  • BW Air Squats 45 seconds work / 45 seconds rest / level 9 RPE
  • 3 min interval runs 45 seconds work / 45 seconds rest / level 9 RPE
  • Pushup rotations x30 (3-3-3 pacing)
  • Front to back lunge 45 seconds work / 45 seconds rest / level 8 RPE
  • Cool down: Animal Flow Series

Week 2-4 Stabilization (3/4x Per Week)

  • 10 min fast walk/jog at level 6 RPE
  • BW Single Leg Romanian dead lift 15 reps per leg
  • Side plank holds 45 seconds each side
  • Wall handstand holds 30-45 seconds
  • Air Squat to single leg balance 60 seconds
  • 5 min interval runs 45 seconds work / 45 seconds rest / level 8 RPE
  • Supine hip extension w/ 5 second hold 60 seconds
  • Cool down: Dynamic / Proprioceptive

Week 4-6 Strength (3/4x Per Week)

  • 10 min fast walk/jog at level 6 RPE
  • BW Pushups to failure / 2 min rest / second set to failure
  • Air Squat 20 reps / 1 min rest / second set add 5 second hold at the bottom x 20 reps
  • Side plank hold with leg kick 45 seconds each side
  • 7 min interval runs 45 seconds work / 1 minute rest / level 9 RPE
  • BW Bar hangs to failure x2 sets
  • Cool down: dynamic

Week 6-8 Power (3/4x Per Week)

  • 10 min jog at level 6 RPE
  • BW Explosive pushups to failure level 9 RPE
  • BW Squat jumps to failure level 9 RPE
  • 6 min interval runs 30 seconds work / 1 min rest / level 9 RPE
  • Burpee broad jumps 60 seconds work
  • Split jump repeats to failure level 9-10 RPE

 

let go of old weight - josh trentWorkouts should be 25-30 minutes total

*Consult your physician before starting any new interval training or exercise program

*Modifications due to injury?

Contact Me

 

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About Josh Trent

Josh Trent lives in Austin, Texas with his love Carrie Michelle, son Novah, and a cat named Cleo. He is the Founder of Wellness Force Media, host of the Wellness + Wisdom Podcast and the creator of the BREATHE: Breath & Wellness Program. Josh has spent the past 19+ years as a trainer, researcher, and facilitator discovering the physical and emotional intelligence for humans to thrive in our modern world. The Wellness Force Media Mission is to help humans heal mental, emotional, and physical health through podcasts, programs, and a global community that believes in optimizing our potential to live life well.

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One Response

  1. Hey Josh I emailed you can you please send me the PDF? Thanks man!

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