Repping It: Interactive Fitness Challenge: Join the fun here

Workout Programs


Park HIIT Circuit (20 minutes)

  1. Jump Squats (30 seconds)
  2. Push-Ups (30 seconds)
  3. Bench Step-Ups (30 seconds each leg)
  4. Mountain Climbers (30 seconds)
  5. Rest (60 seconds) Repeat 4 times

Home Full-Body Strength (45 minutes)

  • Goblet Squats: 3 sets of 12
  • Push-Up Variations: 3 sets of 10-15
  • Resistance Band Rows: 3 sets of 15
  • Bulgarian Split Squats: 3 sets of 10 each leg
  • Tricep Dips: 3 sets of 12
  • Plank: 3 sets of 30-60 seconds
  • Resistance Band Bicep Curls: 3 sets of 15

    • Outdoor Gym Circuit (30 minutes)

  • Pull-Ups or Assisted Pull-Ups: 3 sets of 5-10
  • Parallel Bar Dips: 3 sets of 8-12
  • Ab Bench Leg Raises: 3 sets of 15
  • Run: 5 minutes moderate pace Repeat 2 times

    • Tips for Success


  • Progressive Overload: Consistently challenge yourself by increasing reps, sets, or exercise difficulty.
  • Consistency Over Intensity: Regular moderate workouts beat occasional intense sessions.
  • Hydration: Especially important for outdoor workouts in warm weather.
  • Sun Protection: Apply sunscreen before longer outdoor sessions.
  • Warm-Up & Cool Down: 5 minutes of light cardio and dynamic stretching before, static stretching after.
  • Exercise Variations: Rotate between different exercises targeting the same muscle groups to prevent plateaus.
  • Nutrition Synergy: Pair your workout efforts with mindful eating for optimal results.
  • Recovery: Ensure adequate sleep and rest days for muscle repair and growth.

    • Remember that the best workout is the one you'll actually do consistently. Mix and match these exercises based on your fitness level, available equipment, and goals. Whether you're in your living room or local park, a great workout is always within reach!