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Outdoor Back & Core - Ultimate Mud Runner

(10:44)
4
stars
Jon Stratford
Jon Stratford
827 Followers
In this outdoor workout, Jon shows you how to use a wall, a bench, a ladder, and other pieces of equipment that you'll find in your local park, to make a fun and testing workout that will prepare your back and core for race day. These outdoor workouts give you some ideas of how you workout in your local park and use some of the equipment that is available to help you to prepare for race day. Combine the different exercises to make your own workout, or use the routines provided by Jon below.

Details

Jon's Suggested Routines:

Recruit (Beginner)
-Perform each of the basic exercises in the video for 45 seconds. Repeat this set 3 times with a 60 second rest between each set.
-Once you are able to competently complete the routine, increase the difficulty by upping the number of sets to 4 and 5.

Regular (Intermediate)
-Once the Recruit level has been completed, begin to perform the more advanced variations of the exercises, and perform these once again for 45 seconds, for 3 sets.
-Continue to up the intensity by increasing the number of sets to 4 and then 5.

Elite (Advanced)
-Once you are able to complete 5 sets of the intermediate variations, you can move on to the Elite level where you should perform the advanced exercise variations.
-Perform these exercises for 45 seconds, for 3 sets, increasing the difficulty by upping the number of sets to 4 and 5.

Exercises:
Wall Step-Ups and Variations
Wall Jumps
Bench Geko Planks and variations
Modified Swing-Set Plank
Full Body Rope Pull-Up
Incline Climb
Ladder Knee and Leg Raise

Outdoor Back & Core
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