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Thread: I put together this "bodyweight obstacle course" today. page

  1. #1
    OnlyBodyWeight's Avatar
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    I put together this "bodyweight obstacle course" today.

    Primal Fuel
    We did it straight through (rest b/w the 2 rounds)

    1. 100 yard sprint
    2. Plank pose (1 min)
    3. 3 vertical jumps, 3 squats, 3 long jumps (2 rounds)
    4. 20 pushups
    5. Hill sprint
    6. Park Bench Step-up (12 each leg)
    7. 5 Burpees
    8. Abs (v-ups)
    9. Bear Crawl (50 yards)
    10. Variation for round 2: Reverse Bear Crawl
    11. Abs (scissors) http://www.youtube.com/watch?v=ivzzrG9BTN0
    12. Walking Lunge (50 yards)


    One round took about 10-11 mins.
    Intuitively, we rested about 8 mins b/w rounds. (hey, it's 90 degrees)
    As usual, total time about 30 mins.

    Where possible, I tried to alternate upper/lower and high/med intensity.
    Got any additions/feedback?
    Last edited by OnlyBodyWeight; 06-01-2012 at 05:33 AM.

  2. #2
    Clint's Avatar
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    Where are the obstacles?

  3. #3
    OnlyBodyWeight's Avatar
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    Just your mind.

    Maybe it would more aptly called "bodyweight stations course"

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    Nice. Seems to hit everything. This would be a nice midweek HIT routine.

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    OnlyBodyWeight's Avatar
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    Did this again.
    Took more like 15 mins, as I'm out of prime shape.
    A solid routine.

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    Coach Palfrey's Avatar
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    There seem to be lots of lunges compared to squats. And some upper body pulls would compliment it nicely.

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    OnlyBodyWeight's Avatar
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    Quote Originally Posted by Coach Palfrey View Post
    There seem to be lots of lunges compared to squats. And some upper body pulls would compliment it nicely.
    I do this outdoors.
    While this is a leg intensive workout, we do squats in #3

  8. #8
    Coach Palfrey's Avatar
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    Quote Originally Posted by OnlyBodyWeight View Post
    I do this outdoors.
    While this is a leg intensive workout, we do squats in #3
    But you only do a total of 3x2 squats per round compared to 50 yards of walking lunges. IMO squats are far more important than lunges.

    And you could always add some pull ups from a tree or climbing frame if there is one close by.

  9. #9
    fat belly frog's Avatar
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    For a similar workout thats a killer check out waterman fitness on your tube for his "beach work out" easy to do in a park as well

    24 July 2011 WaterMan Fitness Beach Workout - YouTube

    I have got some great ideas from his videos on you tube.

    cheers
    Last edited by fat belly frog; 05-30-2012 at 08:27 PM.
    "Times fun when you are having Flies" Kermit the frog

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    OnlyBodyWeight's Avatar
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    Primal Blueprint Expert Certification
    Quote Originally Posted by Coach Palfrey View Post
    But you only do a total of 3x2 squats per round compared to 50 yards of walking lunges. IMO squats are far more important than lunges.
    Coach Palfrey, thanks for the insight. You're right. So, I defer to doing more walking lunges during my outdoor workouts. I am able to do air squats at the indoor gym more conveniently. I like to do walking lunges b/c I find them to be VERY intense when done in 50 yard intervals. I can get sore for days at a time.

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