Ideas for a free weekly outdoor fitness plan

An outdoor fitness program is whatever you’re going to do for your workout during any given session. An outdoor fitness plan is how your schedule is going to look across a week, or even a month.

There are a few variables to consider when putting together your weekly outdoor fitness plan:

  1. Frequency – How many times during the week will you do outdoor fitness? Within this you need to allow time for rest and recovery
  2. Intensity – How hard will you work out? Which workouts will be easy/recovery type workouts? Which ones will have a strong cardio component and/or resistance training component? Which ones will be high intensity? Or will each workout be a mix?
  3. Time – How long will you spend working out each session? What will be your time allocation for cardio, strength and relaxing forms of exercise throughout the week? What time of the day will you work out?
  4. Type – What type of outdoor fitness will you do? Will you do running or cycling based workouts? How about resistance training using dumbbells and barbells, or machines, or bodyweight only?

There are endless combinations for your weekly outdoor fitness plan. Here are a few ideas to try:

  Option 1  Option 2  Option 3 
MONDAY  Full body resistance training – 45 minutes  REST  Chest/shoulders/triceps resistance training (20 minutes) + 15 minutes HIIT 
TUESDAY  Steady state cardio – 30 minutes  Lower body resistance training (30 minutes) + cardio interval training (20 minutes)  20 minute ocean swim 
WEDNESDAY  REST  REST  Back/legs/biceps resistance training (20 minutes) + 15 minutes steady state cardio 
THURSDAY  Full body resistance training – 45 minutes  25 minute run  REST 
FRIDAY  Outdoor yoga and stretch session – 30 minutes  REST  Legs & core resistance training (20 minutes) + 15 minutes HIIT 
SATURDAY  HIIT cardio – 30 minutes  Upper body resistance training (30 minutes) + steady state cardio (20 minutes)  30 minute outdoor pool swim + stretches 
SUNDAY  REST  Core exercises and stretches (30 minutes)  1 hour bike ride 




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