Course 35: Outdoor workout 2 

Teacher
Ben Abstacker
Category:
Outdoor Workouts
  • Course Description (What the course is about)

The “HOLLYWOOD” outdoor workout is designed to provide a comprehensive and challenging full-body workout using minimal equipment. Each exercise targets different muscle groups, contributing to strength, endurance, and overall fitness.

This workout is inspired by the well-defined, toned, and aesthetically pleasing physique that is commonly associated with actors and actresses in the entertainment industry in Hollywood. This type of body is characterized by a balanced combination of muscle definition, low body fat, and overall fitness.

  • Course Outcomes  (What you’ll learn)

The “HOLLYWOOD” outdoor workout offers a range of benefits that contribute to overall physical fitness, muscle development, and well-being.

Here are some key advantages of incorporating this workout into your fitness routine:

  1. Full-Body Conditioning: The workout targets multiple muscle groups, providing a comprehensive full-body workout. This promotes balanced muscle development and overall strength.
  2. Muscle Definition: The combination of bodyweight exercises engages various muscle groups, helping to enhance muscle definition and tone.
  3. Functional Strength: The exercises mimic natural movement patterns, contributing to functional strength that can improve everyday activities and sports performance.
  4. Fat Burning: The workout combines resistance and cardiovascular exercises, making it effective for burning calories and promoting fat loss.
  5. Minimal Equipment: The exercises primarily use bodyweight and basic equipment, making it accessible and convenient to perform outdoors or in various settings.
  6. Core Engagement: Many of the exercises engage the core muscles, promoting core strength, stability, and posture.
  7. Variety: The workout includes a variety of exercises that target different muscle groups and movement patterns, preventing boredom and monotony in your routine.
  8. Time Efficiency: With a combination of exercises, you can get a full-body workout in a relatively short amount of time.
  9. Outdoor Benefits: Exercising outdoors provides fresh air, natural scenery, and a change of environment, which can enhance mood and overall well-being.
  10. Adaptability: The workout can be modified and scaled based on your fitness level, allowing beginners and experienced individuals to participate.
  11. Core Challenges: Exercises like hanging knee tucks and hanging windscreen wipers specifically challenge core strength and stability.
  12. Upper Body and Grip Strength: Close grip chin-ups and hanging exercises help improve upper body strength and grip strength.
  13. Convenience: The “HOLLYWOOD” workout can be done without the need for a gym membership or specialized equipment, making it a cost-effective option.
  14. Variety of Intensity: By adjusting the number of sets, reps, and rest intervals, you can customize the workout to suit your fitness goals and current capabilities.

Remember that consistency is key to seeing progress. Before beginning any new exercise routine, it’s a good idea to consult with a fitness professional, especially if you have any pre-existing health conditions or concerns. Staying hydrated, maintaining proper form, and listening to your body’s cues during the workout are also essential for a safe and effective experience.

  • Course Duration

Please allow 60 mins for this workout on each level

 

1
Outdoor workout 2 - HOLLYWOOD - Introduction
2
Exercise 1: Incline push-ups
3
Exercise 2: Bodyweight rows
4
Exercise 3: Bulgarian Split squats
5
Exercise 4: Bodyweight step ups
6
Exercise 5: Hanging knee tucks
7
Exercise 6: Hanging windscreen wipers
8
Exercise 7: Close grip chin ups
9
Exercise 8: Diamond push ups
Yes, the "HOLLYWOOD" workout can be adapted to different fitness levels. You can start with lower reps, shorter durations, and modified versions of exercises to gradually build strength and endurance. Please start at Level 1: DELICIOUS if you are a beginner.
Most exercises in the "HOLLYWOOD" workout use minimal equipment such as a horizontal bar, bench, or elevated surface. You might also need a sturdy tree branch or playground equipment for hanging exercises.
While the workout is designed for outdoor settings, you can adapt it for indoor spaces if you have the necessary equipment. Make sure you have enough space for exercises like step-ups and bodyweight rows.
Yes, the "HOLLYWOOD" workout combines strength and cardio exercises, making it effective for calorie burning and promoting fat loss when combined with a balanced diet.
The frequency depends on your fitness goals and overall routine. You can aim to do this workout 2-3 times per week, allowing at least a day of rest between sessions.
Absolutely. If an exercise feels too challenging, you can modify it or choose an alternative that works similar muscle groups.
Please move from Level 1 - DELICIOUS to Level 2 - SPICY to Level 3 - WEAPON. On each level you increase the number of sets, reps and reduce rest intervals.
If you don't have a suitable bar, you can use playground equipment or sturdy tree branches as alternatives for hanging exercises.
Yes, warming up is important to prepare your muscles and joints for the workout.

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Prerequisites
Enrolled: 1 student
Lectures: 9

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