Originally Published on Friday, 25 April 2014 19:30
Written by Duane Brickhouse IFBB MP PRO

With spring here and summer approaching, I try to move some of my workouts away from the gym so that I can take advantage of the warmer weather. One of my favorite ways to change the pace is to find a track and get in some necessary cardio work. Here is a workout that I often use consisting of sprints and bodyweight exercises that will meet cardio and muscle-building needs. This is also great for when you are short on time and need to get in a quick workout. Good luck!

40 push-ups – Place your hands shoulder-width apart on the ground, with your arms extended so that you are supporting your body with hands and your toes. Keep your body straight while bending your elbows to slowly lower yourself to the ground. After lowering yourself to a few inches above the ground, return to the starting position (arms extended) and repeat for reps.

40 bodyweight prisoner squats – Start with your feet shoulder-width apart, standing up straight with your hands clasped behind your head. Squat down, as if you are sitting in a chair. I like to go as low as possible, before returning to the starting position, and then repeating for reps.

100 meter sprint

30 push-ups
30 bodyweight prisoner squats
200 meter sprint

20 push-ups
20 bodyweight prisoner squats
300 meter sprint

10 push-ups
10 bodyweight prisoner squats
400 meter sprint

Feel free to add in crunches with the push-ups and squats for extra credit. My focus during this workout is to keep moving, so as soon as the squats are done, I immediately move into the next round. Also, based on your level of fitness, this is an easy workout to adjust by increasing or decreasing the sprint length as well as the number of reps per exercise. This workout is a great alternative to your standard cardio, and is a perfect way to add variety by taking your workout away from the gym.