performance — By cj finley

an outdoor bodyweight workout

The temps are cooling slightly and now is the perfect time for an outdoor workout. We've teamed up with Cj Finley (@thriveonlife) to create a bodyweight workout tailored to your personal fitness level. So step outside and get started.

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WARM UP

Flow
Start by doing a few flows to open up your body.

Downward Facing Dog
Extend your arms and legs and lift your hips and back. Hold for 30 seconds.

Upward Facing Dog

Inhale and straighten your arms. Lift your torso and press your feet into the ground while pushing upward. Hold for 30 seconds.

Flow 2

Inch Worm

Stand with your feet shoulder width apart. Keeping your legs as straight as you can, bend down and put your hands on the floor directly in front of you.
Begin by walking your hands forward slowly, alternating your left and your right. As you move, keep your legs as straight as possible and bend only at the hips. Keep inching forward until your body is in a pushup position.
Once you reach plank position, root your hands in place and slowly take short steps with your feet, moving only a few inches at a time, up towards your hands. Continue walking until your feet reach your hands.

inch worm 1 Inch worm 2 inch worm 3

Pigeon

Bend your right knee and step forward into a lunge position. Place your hands on the ground and steady yourself. Slowly drop to the ground, bringing your right knee to the floor on the outside of your right hand. Feel free to angle your right shin back towards your left hip if is more comfortable. Otherwise, keep your leg parallel to the front of your mat.
Your back or left leg should be flat on the floor and your left foot should be facing straight back.
Square your hips towards the front of your mat and breathe into the stretch.

Pigeon 1 Pigeon

Leg Swing to Toe Touch

Start by standing tall with your right arm outstretched, parallel to the ground. Slowly kick one leg out and up, trying to reach your hand. Lower the leg down and repeat.
Switch sides, making left are parallel to the ground and repeat on left side.

Fire Hydrants

Place your hands and knees on the ground with your back straight and abs tucked.
Keeping the right knee in a bent position, move your leg outward, moving your knee away from the body. Make sure to keep your hips as level as possible and the rest of your body still.
Pause momentarily at the top, and then slowly return to the starting position. Repeat.

FH 2

Leg Crossover

Lie flat on the floor with your legs outstretched and your hands out to the side.
Lift one leg straight up and slowly lower that leg to the opposite side towards your hand.
Hold the stretch for 30 seconds and raise leg back up until perpendicular with the ground. Slowly lower back down to ground. Repeat on opposite side.

leg crossover

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PROGRESSIVE BODYWEIGHT HIIT WORKOUT

Details

Perform 3 sets totaling 8 different progressive bodyweight movements
Feel free to add dumbbells, kettlebells, and bands for added weight and difficulty

Timing

For each move, you will do 30 seconds of movement followed by 10 seconds of rest. Once all 8 moves are complete take 1-minute for rest/recovery. Follow with the next set.

Performance

1st set at 70 percent of your max effort
2nd set at 80 percent of your max effort
3rd set at 90 percent of max effort

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Strict Push-up

Start in a standard push up position, with your hands beneath your shoulders and your fingers slightly spread.
Engage your core to support your back as you lower your chest towards the floor. Make sure you maintain a straight line from head to toe during the movement. Reverse your motion by pushing hard through the palms, rising upward until arms are extended. Repeat.

strict pushup

Air Squat

Stand with your feet shoulder-width apart and toes pointed slightly outward and your hands at your sides.
Bend your knees slowly, pushing your butt and hips out as if you are sitting down into a chair. Keep your head and shoulders upright, making sure your knees don't extend over your toes.
Lower your body until your thighs are parallel to the ground, while at the same time raising your arms until they are parallel to the ground as well.
Hold squat for a few seconds and slowly raise upward, dropping hands to your sides as your rise to a standing position.

Mountain Climbers

Begin in a plank position, with your weight fully supported by your hands and the balls of your toes.
Lift one foot and pull one knee upward and inward between your chest and the floor. Bring the knee forward in one smooth, controlled motion. Once you’ve raised your knee as far as you can, hold the movement. Slowly release leg back, straightening your knee and touching toe to the floor.
Switch sides and repeat.

Strict Bicycle Crunches

Start with your back flat on the floor.
Put your hands gently behind your head. Lift your shoulder blades off the ground and slowly bring your knees in towards your chest. Be careful not to pull on your neck with your hands.
Once you've brought your leg inwards, straighten your right leg out to about a 45-degree angle to the ground while rotating your upper body to the right, bringing your left elbow towards the right knee. Be sure to move your torso and not just your elbow.
Switch sides and repeat.

bicycle 1 bicycle 2 bicycle

Front Lunges

Stand with your feet shoulder width apart and your hands on your hips.
Step forward with one leg, flexing the knees to drop your hips.
Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg.

lunges lunges lunges

Scissor Kicks

To begin, lie down with your back against the floor on an exercise mat.
Extend your arms fully to the sides with your palms facing upward. Make sure to keep your arms still the entire time.
With a slight bend at the knees, lift your left leg up to about a 45-degree angle while lowering your right leg until the heel is about 2-3 inches from the ground.
Rotate movements by raising your right leg up and lowering your left leg so that you look like a pair of scissors. Repeat.

scissor kicks

Side Planks

Lie on your left side with your legs straight.
Prop yourself up with your right forearm so your body forms a triangle under your right side. Make sure your hips are lifted, resting on the sides of your feet. If you are feeling strong, raise yourself up to your hand, making sure to leave a little bend in your elbow for protection.
Rest your left hand on your hip or raise to the sky and tighten your abs. Be sure your hips and knees stay off the floor. Hold.

Any burpee variation

Start standing up. Bend over (or squat down) and place your hands on the floor in front of you, making sure they are just outside of your feet.
Quickly jump both feet back so that you’re now in plank position. Drop into a push-up, making sure your chest touches the floor.
Push up to return to your plank position and quickly jump the feet back in toward your hands. Raise your body and explosively jump into the air, reaching your arms straight overhead. Repeat.

burpee burpee burpee