Monday - Lower Body + Balance
Squats 4x15-25, Bulgarian Split Squats 3x8-12/leg, Single-leg balance 3x30-60s
Flat grass or pavement
Tuesday - Upper Body + Grip
Push-ups 4xmax, Pull-ups/Rows 4xmax, Dead Hang 4xmax (30-60s)
Playground monkey bars
Wednesday - Full Body + Carry
Farmer's Carry 4x40-60m, Turkish Get-ups 3x5/side, 20 Squats (one set)
Open field
Thursday - Endurance
Rucking or brisk hill walk 45-60min, backpack with water/books
Park with hills or stairs
Friday - Lower Body Power + Floor
Pistol Squats (assisted) 3x5-8/leg, Floor rises 3x5-8/side, Balance (eyes closed) 3x30-60s
Grass or soft ground
Saturday - Full Body + Stairs
Push-ups 4 sets, Dead Hang + Scapular Pulls 4 sets, Stair climbs 4x3-5 flights
Park stairs or hill
Sunday - Active Recovery
Light walk 30-45min, Full mobility routine 15-20min, Hip openers, cat-cow, toe yoga
Anywhere outdoors