KITK Outdoor Interval Workout a.k.a. The Perfect Summer Workout Routine

KITK Outdoor Interval Workout a.k.a. The Perfect Summer Workout Routine

Hey babes!

<3

Here’s an amazing workout that my sister & I did today with just our body weight + a resistance band! It’s honestly so easy to get outside in the summer & come up with fun & effective workouts to get our heart rates up & get our bodies into fat burn mode!

All you need is a workout buddy, a bit of motivation, a love for being in nature & in the sun, lots of H2O & a desire to get in a good sweat!

PART 1: Walk with a resistance band above your knees for 45 minutes-1 hour, stopping 3 times to do the following supersets with 15 seconds rest in between each superset:

  • 12x Jump squats wth band
    • Do regular squats for lower intensity
  • 15x Leg kickbacks with band
  • 15x Side kickbacks with band

PART 2: Continue walking with the resistance band above your knees. Stop again & do the following superset 2 times, with 15 seconds rest in between each superset.

  • 12 per side, alternating lunges wearing the band with alternating kickbacks
  • Walking squats with band back to starting point

PART 3 – SUICIDES: We did these on a tennis court so we had reference points with the lines but you can do these in any open space & create your own starting & finish lines.

FIRST SET: Do the full set one time through, rest for 20-30 seconds & then repeat again.

  • First line: 15 Jumping jacks with resistance band
  • Second line: 5 Burpees with band
  • Third line: 10 jump squats with band
  • Run back to starting point

SECOND SET: Do the full set one time through, rest for 20-30 seconds & then repeat again.

  • First line: 15 Plank jacks
  • Second line: 20 Mountain climbers
  • Third line: 15 Side standing crunches on each side
  • Run back to starting point

This is what our bodies were capable of doing today! Listen to your bodies & modify accordingly based on how you feel!

If you want it easier, remove the band altogether or only use it for the exercises you feel you can or reduce the amount of reps per set! Also, whenever there’s a jump involved in the exercise, feel free to omit it altogether or to alternate one rep with a jump, one rep without.

If you want it harder, increase the amount of reps per exercise or do intervals of walking / jogging when you’re not doing the actual supersets or suicides to get your cardio up a little more & make it more intense!

MOST IMPORTANTLY, don’t forget to HYDRATE!!!!

YOU DID IT!!!!!!

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