This Month Work Out Plan (Outside)
Here’s a 30-day outdoor workout plan that uses bodyweight exercises and no equipment. This plan is designed to improve your strength, endurance, and overall fitness using the outdoors. You will focus on full-body movements, cardio, and core work, with rest and recovery days to ensure you're progressing safely.
Workout Plan Overview:
Frequency: 5 days a week
Rest days: 2 days a week (non-consecutive, typically Wednesday and Sunday)
Duration per workout: 30-45 minutes
Warm-up & Cool-down: 5-10 minutes of light cardio (jogging, high knees) and stretching (focusing on full body).
Week 1: Foundation Phase
Day 1: Full Body Strength
Warm-up: 5-10 minutes of light jogging or brisk walking
Workout:
Push-ups: 3 sets x 10-12 reps
Bodyweight Squats: 3 sets x 15-20 reps
Plank: 3 sets x 30 seconds
Walking Lunges: 3 sets x 10 reps per leg
Glute Bridges: 3 sets x 15 reps
Cool-down: Full-body stretching
Day 2: Core & Cardio
Warm-up: 5-10 minutes of light jogging or brisk walking
Workout:
Mountain Climbers: 3 sets x 20 reps per side
Bicycle Crunches: 3 sets x 15 reps per side
Leg Raises: 3 sets x 12-15 reps
Jumping Jacks: 3 sets x 30 seconds
Plank to Push-up: 3 sets x 10 reps
Cool-down: Stretching
Day 3: Lower Body Focus
Warm-up: 5-10 minutes of light jogging or brisk walking
Workout:
Squats: 4 sets x 15-20 reps
Walking Lunges: 4 sets x 12 reps per leg
Bulgarian Split Squats (using a bench or park bench): 3 sets x 10 reps per leg
Glute Bridges: 4 sets x 15 reps
Calf Raises (using a curb or step): 4 sets x 20 reps
Cool-down: Stretching
Day 4: Active Recovery
Activity: Light jogging, brisk walking, or cycling (20-30 minutes)
Stretching or Yoga for flexibility
Day 5: Upper Body Strength
Warm-up: 5-10 minutes of light jogging or brisk walking
Workout:
Push-ups: 4 sets x 12-15 reps
Dips (using a bench or elevated surface): 3 sets x 10-12 reps
Pike Push-ups: 3 sets x 10 reps
Triceps Dips (using a bench): 3 sets x 12 reps
Plank: 3 sets x 30-45 seconds
Cool-down: Stretching
Day 6: Cardio & Endurance
Warm-up: 5-10 minutes of light jogging or brisk walking
Workout:
Jogging or Running: 20-30 minutes
High Knees: 3 sets x 1 minute
Burpees: 3 sets x 10-12 reps
Jumping Jacks: 3 sets x 1 minute
Cool-down: Stretching
Day 7: Rest Day
Active Rest: Light walking or stretching
Week 2: Building Intensity
Day 1: Full Body Circuit
Warm-up: 5-10 minutes light cardio
Workout:
Push-ups: 4 sets x 15 reps
Squats: 4 sets x 25 reps
Plank: 4 sets x 45 seconds
Walking Lunges: 4 sets x 15 reps per leg
Glute Bridges: 4 sets x 20 reps
Cool-down: Stretching
Day 2: Core & Cardio
Warm-up: 5-10 minutes light cardio
Workout:
Mountain Climbers: 4 sets x 30 reps per side
Bicycle Crunches: 4 sets x 20 reps per side
Leg Raises: 4 sets x 15-20 reps
Jumping Jacks: 4 sets x 45 seconds
Plank to Push-up: 4 sets x 12 reps
Cool-down: Stretching
Day 3: Lower Body
Warm-up: 5-10 minutes light cardio
Workout:
Squats: 4 sets x 25 reps
Walking Lunges: 4 sets x 20 reps per leg
Bulgarian Split Squats: 4 sets x 12 reps per leg
Glute Bridges: 4 sets x 25 reps
Calf Raises: 4 sets x 25 reps
Cool-down: Stretching
Day 4: Active Recovery
Activity: Light jogging, brisk walking, or cycling (30 minutes)
Stretching or Yoga
Day 5: Upper Body Strength
Warm-up: 5-10 minutes light cardio
Workout:
Push-ups: 5 sets x 15 reps
Dips: 4 sets x 12 reps
Pike Push-ups: 4 sets x 12 reps
Triceps Dips: 4 sets x 15 reps
Plank: 4 sets x 45 seconds
Cool-down: Stretching
Day 6: Cardio & HIIT
Warm-up: 5-10 minutes light cardio
Workout:
Jogging or Running: 20-30 minutes
High Knees: 4 sets x 1 minute
Burpees: 4 sets x 15 reps
Jumping Jacks: 4 sets x 1 minute
Cool-down: Stretching
Day 7: Rest Day
Active Rest: Light walking or stretching
Week 3: Strength & Endurance
Day 1: Full Body Circuit
Warm-up: 5-10 minutes light cardio
Workout:
Push-ups: 5 sets x 20 reps
Squats: 5 sets x 30 reps
Plank: 4 sets x 1 minute
Walking Lunges: 5 sets x 20 reps per leg
Glute Bridges: 5 sets x 25 reps
Cool-down: Stretching
Day 2: Core & Cardio
Warm-up: 5-10 minutes light cardio
Workout:
Mountain Climbers: 5 sets x 40 reps per side
Bicycle Crunches: 5 sets x 25 reps per side
Leg Raises: 4 sets x 20 reps
Jumping Jacks: 5 sets x 1 minute
Plank to Push-up: 4 sets x 15 reps
Cool-down: Stretching
Day 3: Lower Body
Warm-up: 5-10 minutes light cardio
Workout:
Squats: 5 sets x 30 reps
Walking Lunges: 5 sets x 20 reps per leg
Bulgarian Split Squats: 5 sets x 15 reps per leg
Glute Bridges: 5 sets x 25 reps
Calf Raises: 5 sets x 30 reps
Cool-down: Stretching
Day 4: Active Recovery
Activity: Light jogging, brisk walking, or cycling (30-40 minutes)
Stretching or Yoga
Day 5: Upper Body
Warm-up: 5-10 minutes light cardio
Workout:
Push-ups: 5 sets x 20 reps
Dips: 5 sets x 15 reps
Pike Push-ups: 5 sets x 15 reps
Triceps Dips: 5 sets x 20 reps
Plank: 4 sets x 1 minute
Cool-down: Stretching
Day 6: Cardio & Endurance
Warm-up: 5-10 minutes light cardio
Workout:
Jogging or Running: 30-40 minutes
High Knees: 4 sets x 1 minute
Burpees: 5 sets x 15 reps
Jumping Jacks: 4 sets x 1 minute
Cool-down: Stretching
Day 7: Rest Day
Active Rest: Light walking or stretching
Week 4: Peak Performance
Day 1: Full Body Circuit
Warm-up: 5-10 minutes light cardio
Workout:
Push-ups: 5 sets x 25 reps
Squats: 5 sets x 30-35 reps
Plank: 5 sets x 1 minute
Walking Lunges: 5 sets x 25 reps per leg
Glute Bridges: 5 sets x 30 reps
Cool-down: Stretching
Day 2: Core & Cardio
Warm-up: 5-10 minutes light cardio
Workout:
Mountain Climbers: 5 sets x 40 reps per side
Bicycle Crunches: 5 sets x 30 reps per side
Leg Raises: 5 sets x 25 reps
Jumping Jacks: 5 sets x 1 minute
Plank to Push-up: 5 sets x 15 reps
Cool-down: Stretching
Day 3: Lower Body Strength
Warm-up: 5-10 minutes light cardio
Workout:
Squats: 5 sets x 35 reps
Walking Lunges: 5 sets x 25 reps per leg
Bulgarian Split Squats: 5 sets x 20 reps per leg
Glute Bridges: 5 sets x 30 reps
Calf Raises: 5 sets x 35 reps
Cool-down: Stretching
Day 4: Active Recovery
Activity: Light jogging, brisk walking, or cycling (30-45 minutes)
Stretching or Yoga
Day 5: Upper Body
Warm-up: 5-10 minutes light cardio
Workout:
Push-ups: 5 sets x 25 reps
Dips: 5 sets x 20 reps
Pike Push-ups: 5 sets x 20 reps
Triceps Dips: 5 sets x 25 reps
Plank: 5 sets x 1 minute
Cool-down: Stretching
Day 6: Cardio & HIIT
Warm-up: 5-10 minutes light cardio
Workout:
Jogging or Running: 30-40 minutes
High Knees: 4 sets x 1 minute
Burpees: 5 sets x 20 reps
Jumping Jacks: 4 sets x 1 minute
Cool-down: Stretching
Day 7: Rest Day
Active Rest: Light walking or stretching
Tips for Success:
Progression: Gradually increase reps, time, or intensity each week.
Nutrition: Make sure to eat enough protein and nutrients to support recovery.
Rest: Don't skip rest days. Recovery is key to making progress.
Stay Consistent: Stick to the plan for the best results.
This plan will build a solid fitness base and help improve endurance, strength, and mobility.
