Outdoor October 2021
Calendar
Workout PDF
Workout Overviews
Full Body Lift
Full Body Fright
STRENGTH
1. Dumbbell 1.5 hip thrust
3-4 x 6-8
Optional 5th set x10
Rest 2 minutes
Suggested filler: Adductor stretch with band rotation x 5-10 RL
2. Dumbbell bench press
3-4 x 6-8
Rest 2 minutes
Suggested filler: wrist banded plank clocks x 2-3 RL
3A. Single leg deadlift with foot on wall
3 x 6-8 RL
3B. Palloff press
2-3 x 5-10 RL
Rest 30 seconds
4. Tall kneeling band isometric hold with single arm overhead press
2-3 x 8-10 RL
Rest 60 seconds
IF TIME CARDIO FINISHER:
Set your timer for 6-8 minutes and complete as many reps as possible, resting as needed.
- One arm racked + suitcase carry x 15 paces RL
- Lateral skater hop x 20
- Jumping jacks x 30
Upper Body Lift
Hocus Pocus
STRENGTH
1. Flexed arm hang
3-4 x 10-30 seconds
Rest 2 minutes
Suggested filler: Prone prisoner shoulder rotations x 5-10
2. 1.5 push-up
3 x 5-10
Rest 1 minute
3A. Dead stop bent over single arm tripod row
3 x 6-8 RL
3B. TRX chest fly
3 x 8-10
Rest 1 minute
4. Iron angels
2-3 x 10-12
Rest 1 minute
IF TIME CARDIO + ARM FINISHER:
Perform each move for 30 seconds, one right after the other, resting as needed. Complete 3-5
rounds.
- Ball slams or squat jumps
- Biceps curls
- Ball slams or squat jumps
- Skullcrushers
Lower Body Lift
Gluteober
STRENGTH
1. Heels elevated goblet 1.5 squat
3-4 x 6-8
Rest 2 minutes
Suggested filler: Hip flexor mobilization with internal and external rotation x 5-10 RL
2A. Skater step-up
3 x 6-8 RL
2B. Straight arm plank with alternating leg lift
2-3 x 5-10 RL
Rest 60 seconds
3A. Band pull-through
3 x 10-15
3B. Side lying hip abductions
2-3 x 15-20 RL
Rest 60 seconds
IF TIME CARDIO FINISHER:
Perform for 30 seconds on and rest 30 seconds. Complete 5 rounds for a 5 minute finisher.
Clean > squat > swing
Weekend Warrior
Spooky Sets
Cash In 1 minute:
- Plank to alternating downward dog
7 minute AMRAP:
- One arm racked reverse lunge with pronated grip + slight rotation x 5-10 RL
- Bridge to dumbbell pullover x 5-10
7 minute AMRAP:
- Hands elevated triceps kickback x 5-10 RL
- Sumo squat to halo x 10 total
Cash Out 2 minutes:
- Hammer curls
Bonus Cardio
Witchy Three
15-20 minute AMRAP:
- Step up with knee drive x 2, 4, 6, 8, etc.
- Squat stand to squat jump x 2, 4, 6, 8, etc.
- Toe taps x 20 every time
Bonus Core
Creepy Crawler
1A. Frankenstein twist
2-3 x 8-10 RL
1B. Body saw
2-3 x 5-10
Rest 60 seconds
1C. Bear crawl
2-3 x 3-4
Rest 60 seconds
Additional Resources
Benefits of sunlight via Healthline
Get your “Vitamin N,” more time in nature via Girls Gone Strong
How habit based training can help you spend more time outdoors via Girls Gone Strong
6 tips to help you get started with hiking (and enjoy it) via Girls Gone Strong
Meditating outside via Mindworks