A sophisticated and effective Street workout routine depends on the objective of your personal training and fitness level. There is no one-size-fits-all approach. We want to give you some hints to the frequency of the training and examples of the street workout exercises to help.

Choose your training goal

As an athlete, it is very important that you tailor your workout routine to your fitness goal. It is set, which exercises are most effective for that. In general, seven different types of goals can be distinguished from training objectives:
General 2 - BLACKDAY

  1. Lose weight (fat burning)
  2. Build muscle mass
  3. Be stronger
  4. Improve stamina (cardio)
  5. Stay fit
  6. Be agile
  7. Sports-specific training

A street workout routine is most suitable for greater strength and building muscle mass. As a result, you will also burn fat, but burning fat can also be achieved with a balanced diet.

If you want to improve your cardio, then running or cycling might be better. Or try a high intensity non-stop calisthanics program.

Training intervals and periods of rest for the best results

The optimum training frequency depends on your training goals. In General, the following guidelines can help:

  • Once a week: It is possible to maintain your fitness level and muscle mass by training once a week.
  • Twice a week: You can increase your overall fitness level and muscle mass by training twice per week, but eventually you will stagnate at a certain level. For strength and muscle mass it is recommended to train at least twice per week.
  • More than twice: Clear progress can be achieved if you train 3 times a week or more. For advanced excercises you must train at least 3 times per week for a long period in a row.

The rest period between exercises is also important. Research has shown that a shorter rest period between sets of exercises is better for strength and muscle growth. We recommend to take 1-minute rest between exercise sets within your routine.
For the best results, we recommend a training frequency of 3 times or more per week. But keep in mind that your body needs enough rest after an intense workout. Read more about how much rest your muscles need after training. You will make the most progress when you have a sufficient balance between training and rest!

If want to exercise every day, try to train a different muscle group each day. This will ensure that your muscles get enough rest to fully recover for optimal performance and growth.  Too much training and too little rest can increase the risk of injury. It is important to listen carefully to your body and know your limits. A healthy diet and sufficient nutrients for the body are also important.
It is also recommended to start each street workout with a warm-up and a cool-down period at the end.

Example of a moderate Street workout routine:

Monday: upper body exercises

Wednesday: lower body exercises

Friday: Core exercises