Outdoor Benchmark Workout

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.