COVID-19 update: Please find all service updates and information here

Sundried Lung-Buster Workout

When summer arrives, there’s nothing better than getting outdoors and enjoying the sunshine in nature. Instead of forcing yourself to workout in a stuffy gym when you’d rather be out in the sun with friends, why not combine the two to get the best of both worlds? This workout is designed to be done outdoors in a park or any type of wide open space and can be done with friends to make it even better. Enjoy the benefits of outdoor training, don’t let your hayfever be an excuse, and get fit while having fun.

All you need for this workout is a stopwatch which can be found on most smartphones. You will also need a way to measure 400m in distance; if you have a fitness tracker or smartwatch you can do this easily. 400m is 0.25 miles.


Warm Up

  1. Leg Swings

If you’re working out with a partner, you can hold onto them for support. If not, find a stable structure to hold and swing your right leg out to the side and back 10 times. Then repeat with your left leg. Follow this by 10 swings forwards and backwards on each leg. This will warm up your hips and get you ready to move.

  1. Air Squats

Simply do 10 body weight squats on the spot to mobilise your legs, increase your heart rate, and get your body ready to work hard. You can do these in quick succession.

  1. 400m gentle jog

Jog gently for 400m to get yourself used to the distance and to warm up your entire body.


Outdoor Summer Workout

  1. 50 air squats
  2. 400m run
  3. 40 sit-ups
  4. 400m run
  5. 30 burpees
  6. 400m run
  7. 20 lunges



If you are very fit and advanced, this workout can be done for time, meaning you complete it as fast as possible and then re-do it weekly to try and improve on your time.

However, if you are a more standard exerciser it can also be completed as a ‘chipper’ which means you chip away at it one bit at a time. It’s a big workout and most people won’t be able to complete it all in one go, so complete the steps with as much rest as you need in between them. It should all be completed within the same workout session, however.

This is a full body workout and is guaranteed to get you fit for summer. It will target all the major muscle groups as well as testing your lung capacity and overall fitness so that you can get the body of your dreams as well as improving your health too. Win win!

Once you’ve tried this workout, be sure to tag us on social media @sundried and @pulsinhq and let us know how you got on!



Power through your workout with Pulsin’s Protein Booster Bars! Check out the entire range here.