It’s that time of year: the sun is shining, the air is warm, and there’s nothing quite as refreshing as moving your exercise to the great outdoors!
Not sure where to start? We've put together a go-to selection of no-equipment exercises focused on the upper body, lower body, and core to create your perfect on-the-go workout. You can stick to each specific muscle group or mix up the moves for a full body sesh. Go for 30 seconds of each exercise, with 15 seconds of rest and repeat 4 to 5 rounds. Or do as many rounds as you can in a set amount of time. Don’t be fooled by these bodyweight-only moves – they’re a special flavour of spicy! 🌶
Although we’re keeping it mobile and equipment-free, you may want to consider bringing a yoga mat for the moves that are down on the ground.
UPPER BODY
Push-ups (knees or toes)
Tabletop Shoulder Taps
Planks (hands or forearms)
Commandos
Chin-ups (if you have access to a playground!)
🏃🏻♀️ The warmer months are the perfect time to go exploring in your neighbourhood. Take a walk around and see what kind of movements and routines you can do with stairs, benches, tracks, and playground equipment. Always be safe and considerate of others when working out in a public space!
LOWER BODY
Single-Leg Glute Bridges
Clamshells
Tabletop Kickbacks
Side Lying Raises
Single-Leg Squats
💪 If you're looking to level up your outdoor workouts but want to avoid lugging a bunch of equipment with you, amp up these moves with only Booty Bands! Bands are a fantastic and super lightweight way to spice up many bodyweight exercises. Snag yours from our shop today!
CORE
Sit-ups
Bird-Dogs
Dead Bugs
Plank Knee Drives
Russian Twists
🌞 Our training platform has an entire category of on-demand and equipment-free workout videos to get you sweating from more than just the summer heat! Try them all free for 7 days.
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