aiwodfitness.com 
Street Workout Plan
Today’s workout is designed for the urban athlete looking to build strength, increase flexibility, and improve overall fitness using nothing but bodyweight exercises. Street workouts are versatile, engaging, and can be done nearly anywhere. The benefits include increased muscle mass, improved cardiovascular health, and the development of functional strength and balance.
Warm-Up (5-10 minutes)
- Jogging or brisk walking
- Dynamic stretches (arm circles, leg swings, hip circles)
Main Workout
Perform each exercise for 45 seconds followed by 15 seconds of rest. Complete 3-4 rounds.
- Push-Ups – Targets chest, shoulders, and triceps.
- Squat Jumps – Works the legs and improves explosive power.
- Tricep Dips – Find a bench or low wall, targets the triceps.
- Inverted Rows – Use a low bar or sturdy railing, focuses on the back and biceps.
- Plank – Core strengthening exercise.
- Burpees – Full-body exercise, great for cardiovascular health.
- Step-Ups – Find a bench or stair, targets legs and glutes.
Cool Down and Stretch (5-10 minutes)
- Light jogging or walking
- Static stretches (hold each stretch for 20-30 seconds): hamstring stretch, quadriceps stretch, calf stretch, shoulder stretch, triceps stretch, lower back stretch.
Nutrition Advice
Refuel with a balanced meal containing proteins, healthy fats, and carbohydrates within 45 minutes after your workout to aid in recovery and muscle growth. Consider including lean meat, beans, nuts, whole grains, fruits, and vegetables in your diet. Staying hydrated is equally important, so drink plenty of water before, during, and after your workout.
Safety Tips
Always pay attention to your form to prevent injuries. If you’re new to any of these exercises, consider watching tutorial videos for proper technique. Listen to your body—if something feels wrong, stop and adjust. Starting at a lower intensity and gradually increasing is also a good strategy for beginners.
