Are you looking for a challenging fitness program that will push you to your limits and help you develop healthy habits and mental toughness? Look no further than the 75 Hard program. This program, created by entrepreneur Andy Frisella, is designed to help participants build discipline, resilience, and consistency through a series of daily tasks. These daily tasks for 75 days include:
- Two 45-minute workouts a day
- Drink a gallon of water
- Read 10 pages of a nonfiction book
- Follow a diet of your choice with no cheat meals (see some ideas for your 75 hard diet on this post!)
- No alchohol
- Daily progress pictures
One of the key components of the 75 Hard Challenge is working out for 45 minutes twice daily. While this may sound daunting, there are plenty of ways to get your sweat on without hitting the gym. In fact, outdoor workouts can be a great way to mix up your routine and challenge yourself in new ways. If you're looking for some inspiration, we've rounded up 75 hard outdoor workout ideas to help you get started. From hiking to yoga to bodyweight exercises, there's something for everyone on this list. So grab your water bottle and get ready to push yourself!
Need book ideas for your challenge? Check out my post on 75 Hard Books to Read
75 Hard Outdoor Workout Ideas
{Needing help getting motivated? Check out my husband and I's 75 Hard results to see why you should keep going!}
Bodyweight Exercises
If you're looking for an effective way to build strength and endurance without any equipment, body weight exercises are an excellent choice. Here are some great bodyweight exercises to incorporate into your 75 Hard outdoor workout:
Push-Up Variations
Push-ups are a classic bodyweight exercise that can be modified to challenge different muscle groups. Here are a few variations to try:
- Wide-grip push-ups: Place your hands wider than shoulder-width apart to target your chest muscles.
- Diamond push-ups: Place your hands close together in a diamond shape to target your triceps.
- Incline push-ups: Place your hands on a raised surface, such as a bench or step, to target your upper chest.
Squat Challenges
Squats are a great way to build lower body strength and improve your overall fitness. Here are some squat challenges to try:
- Jump squats: Jump explosively out of the bottom of your squat to add a plyometric element to your workout.
- Pistol squats: Balance on one leg and lower yourself down into a squat position, then stand back up. This exercise is challenging but highly effective.
- Sumo squats: Stand with your feet wider than shoulder-width apart and toes turned out, then lower yourself down into a squat position. This targets your inner thighs as well as your glutes and quads.
Core Strengthening Moves
A strong core is essential for good posture and overall fitness. Here are some bodyweight exercises to target your abs and lower back:
- Plank: Hold a plank position for as long as you can, focusing on keeping your core engaged and your back straight.
- Bicycle crunches: Lie on your back and alternate bringing your knees up to your chest while twisting your torso to touch your opposite elbow to your knee.
- Superman: Lie on your stomach and lift your arms and legs off the ground at the same time, holding for a few seconds before lowering back down.
High-Intensity Interval Training (HIIT)
HIIT workouts are a great way to boost your fitness and burn fat. Here are some bodyweight exercises you can incorporate into a HIIT routine:
- Burpees: Start in a standing position, then drop down into a push-up position before jumping back up and repeating.
- Mountain climbers: Get into a push-up position and alternate bringing your knees up to your chest as quickly as possible.
- Jumping jacks: Jump your feet out and in while raising your arms overhead, then lower them back down to your sides.
Running and Cardio Workouts
If you're looking to improve your cardiovascular endurance, running is one of the best outdoor workout options to get your heart rate up. Here are a few running and cardio workout ideas to add to your 75 Hard challenge:
Running and Sprinting Techniques
Incorporating different running techniques can help you improve your speed and endurance. Try incorporating interval training into your routine by alternating between sprinting and jogging. You can also try hill sprints, where you run up a steep hill at maximum effort and then jog back down for recovery. Another technique is high knee running, where you lift your knees up high with each step to engage your core and improve your running form.
Hill and Stair Workouts
Running up hills or stairs is a great way to challenge your legs and improve your cardiovascular endurance. Find a nearby hill or set of stairs and incorporate them into your running route. You can also try doing hill repeats, where you run up the hill at maximum effort and then jog back down for recovery. Another option is to do stair intervals, where you run up and down a set of stairs for a set amount of time or distance.
Long-Distance Endurance
Long-distance running is a great way to build endurance and improve your cardiovascular health. Try increasing your distance gradually over time, starting with a manageable distance and working your way up. You can also try incorporating tempo runs, where you run at a steady pace for a set amount of time or distance, or a long slow distance (LSD) run, where you run at a comfortable pace for a longer period of time. Just remember to pace yourself and listen to your body to avoid injury.
Overall, running and cardio workouts are a great way to improve your cardiovascular endurance and challenge yourself during the 75 Hard challenge. Incorporate these techniques into your routine to see improvements in your running speed and endurance.
In the Elements Workouts
If you're looking for a challenge and want to take your 45 minute workouts to the next level, then consider taking them outdoors. Outdoor workouts will not only challenge your body but also your mind. Here are some In the Elements Workouts you can try:
Beach Workouts
Beach workouts are a great way to get in shape while enjoying the sun and sand. Here are some ideas to get you started:
- Beach sprints: Sprint as fast as you can from one end of the beach to the other. Rest for 30 seconds and repeat.
- Sandbag carries: Fill a sandbag with sand and carry it on your shoulders or in your arms while walking along the beach.
- Burpees: Perform burpees on the sand. The added resistance of the sand will make this exercise even more challenging.
Mountain and Trail Workouts
Mountain and trail workouts are a great way to challenge yourself and enjoy nature. Here are some ideas to get you started:
- Hill sprints: Find a steep hill and sprint up it as fast as you can. Walk back down and repeat.
- Trail runs: Find a challenging trail and run it. The uneven terrain will work different muscles than running on a flat surface.
- Rock climbing: Find a rock face and climb it. This is a great upper body and core workout.
By taking your workouts outdoors, you'll not only challenge yourself physically but also mentally. So, get out there and try something new!
Mindful and Meditation Workouts
If you're in need of a rest day and looking for a way to slow down, mindful and meditation workouts are perfect for you. These workouts help you slow down during this tough challenge and focus on your breath, body, and surroundings.
Dynamic Stretching Routines
Dynamic stretching routines are a great way to warm up your body and prepare it for a workout. These routines involve moving your body in a controlled manner, while focusing on your breath and being present in the moment. Here are a few examples of dynamic stretching routines you can do outdoors:
- Walking lunges: Take a step forward with your right foot and bend your right knee, keeping your left leg straight. Lower your body until your right thigh is parallel to the ground. Push off your right foot and bring your left foot forward to repeat the movement. Continue for a set number of reps.
- Leg swings: Stand with your feet hip-width apart and your hands on your hips. Swing your right leg forward and backward, keeping it straight. Repeat with your left leg. Then swing your legs side to side, keeping them straight.
- Arm circles: Stand with your feet hip-width apart and your arms extended to the sides. Make small circles with your arms, gradually increasing the size of the circles. Repeat in the opposite direction.
Yoga Sequences in Nature
Yoga is a great way to connect with your body and mind. When done outdoors, it allows you to connect with nature and breathe in fresh air. Here are a few yoga sequences you can do in nature:
- Sun salutation: Stand with your feet hip-width apart and your hands in prayer position. Inhale and raise your arms overhead, then exhale and fold forward. Inhale and lift your torso halfway, then exhale and fold forward again. Inhale and step your right foot back into a lunge, then exhale and step your left foot back to plank position. Lower your body to the ground, then inhale and lift your chest into cobra pose. Exhale and lift your hips into downward dog. Inhale and step your right foot forward into a lunge, then exhale and step your left foot forward to meet your right foot. Inhale and lift your torso halfway, then exhale and fold forward. Inhale and raise your arms overhead, then exhale and bring your hands to your heart.
- Tree pose: Stand with your feet hip-width apart and your hands on your hips. Shift your weight onto your right foot and lift your left foot off the ground. Place the sole of your left foot on your right thigh, with your toes pointing downward. Bring your hands to your heart and hold the pose for a few breaths. Repeat on the other side.
- Warrior II: Stand with your feet hip-width apart and your arms extended to the sides. Turn your left foot out to the side and your right foot slightly inward. Bend your left knee and bring your left thigh parallel to the ground. Extend your arms out to the sides and gaze over your left hand. Hold the pose for a few breaths, then repeat on the other side.
Favorite Fitness Apps Outside
If you're looking to take your outdoor workouts to the next level, incorporating fitness apps into your routine can be a game-changer. Here are a few of my favorite fitness apps to use outside for a 75 hard workout:
Form by Sami Clarke App
Form by Sami Clarke is a great app for those who want to improve their form and technique while working out. The app offers a variety of workouts, including bodyweight exercises and HIIT workouts, and provides detailed instructions on how to perform each exercise correctly. It also offers personalized coaching and feedback to help you improve your form and avoid injury.
The Sculpt Society App
The Sculpt Society app by Megan Roup is perfect for those who love dance-inspired workouts. The app offers a variety of full-body workouts, including dance cardio, sculpting, and stretching, all of which can be done outside. The app also offers live classes and challenges to keep you motivated.
Your favorite app
Of course, everyone has their own favorite fitness app, and the great news is that most fitness apps can be used outside. Whether you prefer yoga, running, or strength training, there's sure to be an app that caters to your needs. Just be sure to check that the app you choose is compatible with outdoor workouts and has features that will enhance your experience.
Overall, incorporating fitness apps into your outdoor workouts can help you stay motivated, improve your technique, and take your fitness to the next level. Give these apps a try and see how they can enhance your outdoor workout routine.
Community and Group Workouts
Working out with a community or group can be a great way to stay motivated and push yourself to new heights. Here are some ideas for community and group workouts that you can try during your 75 hard challenge.
Organizing Group Challenges
Organizing group challenges can be a fun way to compete with others and push yourself to new levels. Here are some ideas for group challenges:
- Fitness challenges: Set up challenges that involve running, cycling, or other fitness activities. You can compete against each other or work together to achieve a common goal.
- Weightlifting challenges: Set up challenges that involve weightlifting or bodyweight exercises. You can track your progress and see who can lift the most weight or do the most reps.
- Outdoor challenges: Set up challenges that involve hiking, climbing, or other outdoor activities. You can explore new trails and push yourself to new heights.
Partner Exercises
Partner exercises can be a great way to build trust, communication, and teamwork. Here are some partner exercises that you can try:
- Medicine ball toss: Stand facing your partner and toss a medicine ball back and forth. You can increase the distance or weight of the ball to make it more challenging.
- Wheelbarrow push-ups: Have one person hold the other person's legs while they do push-ups. You can switch roles and do multiple sets.
- Partner squats: Stand facing your partner and hold onto each other's hands. Squat down together and then stand up together. You can increase the number of reps or add weight to make it more challenging.
Working out with a community or group can be a great way to stay motivated and push yourself to new heights. Try organizing group challenges or partner exercises to make your workouts more fun and challenging.
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