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Outdoor Benchmark Workout

Posted on Nov 28, 2017 by Hilton Head Health








Today we are going to talk about the idea of a benchmark workout. Any workout can be a benchmark workout. Make sure your benchmark workout is exactly the same routine or for exactly the same for a length of time. Keeping your workout the same every time will help you track your progress. Here are three levels of a benchmark workout: Beginner, Intermediate, and Advanced. Feel free to steal any or all of them!

 

 

Beginner

Incline pushups

3 sets x 15 reps

Incline rows

3 sets x 15 reps

Supported squats

3 sets x 15 reps

 

Intermediate

Incline pushups

3 sets x 15 reps

Incline rows

3 sets x 15 reps

Supported squats

3 sets x 15 reps

Mountain climbers

3 sets x 15 seconds

Incline knee raises 

3 sets x 15 reps

Supported step ups

3 sets x 5 reps for each leg

 

Advanced

Incline pushups

3 sets x 15 reps

Incline rows

3 sets x 15 reps

Supported squats

3 sets x 15 reps

Mountain climbers

3 sets x 15 seconds

Incline knee raises 

3 sets x 15 reps

Supported step ups

3 sets x 5 reps for each leg
Supported dips

3 sets x 5 seconds

Elevated burpees

3 sets x 10 reps

Split squats

3 sets x 5 reps for each leg

 
 
 
 
How do you know when you’re ready to move on? You can use the Rate of Perceived Exertion (RPE) scale. 1 to 10, 1 being standing still or sitting on the couch and 10 being the hardest physical activity you have ever done. If the first time you did the beginner workout it felt like a 9, keep going until it feels like a 5 or 6.
 
 
 

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