Ready for your BEST equipment-free outdoor workout ever? A city-inspired release is coming this week, and in the spirit of urban vibes we’ve compiled a stellar list of outdoor movements and circuits for you to try. See the exact workouts that Kari Pearce, Kaytee Jones, Silent Mike and Margaux Alvarez use when training outdoors. Each circuit and scaled up OR down, depending on your personal fitness level.
Whether you’re headed out on a trip and need an “away” workout, or you’re looking for some variety in your training, or even just wanting that extra bit of conditioning, read through these FIVE full-body workouts and we guarantee you’ll find a few to take for a whirl.
KT JONES @kayteejones_:
Find a city park and hold a patch of grass hostage for this workout! Quick and to the point, this full-body burner is sure to get your heart going:
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For time: 2 rounds 50 air squats 40 lying leg raises 30 push ups 20 burpees Rest 2 min and repeat |
For time: 2 rounds 25 air squats 20 dead bugs 15 push ups from knees 20 jack squats Rest 3 min and repeat |
For time: 3 rounds 50 jump squats 40 lying leg raises 30 push ups feet elevated 20 burpees Rest 2 min and repeat |
Silent Mike @silentmikke:
The all-time best no equipment exercise known to man… 🥁
…is the hill sprint. Hands down, no debate, he says.
Add push ups and your body is really working its ass, and all other body parts, off.
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For time: 3 rounds 30 push ups 100m hill sprint Walk down for rest |
For time: 3 rounds 30 hands-elevated push ups 50m hill sprint Walk down for rest |
For time: 4 rounds 30 push ups 100m hill sprint 30 push ups Jog back to start |
Kari Pearce @karipearcecrossfit:
Kari brings you a circuit from her newly released PHIIT program (check that out here). This workout is for you if you’re looking for intense, explosive movements to get your body burning in only 10 minutes—that you can do no matter where you are:
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4 rounds :30 seconds each movement: Skaters Push-up + mountain climbers Lunge jumps Squat thrusts Rest |
3 rounds :20 seconds each movement: Alt. lateral lunges Mountain climbers Reverse lunges Squat jumps Rest |
4 rounds :30 seconds each movement: Skaters + single-leg jump Explosive push-up + mountain climbers Lunge jumps Squat Thrusts Rest |
Margaux Alvarez @321gaux:
The interval training Margaux uses for her own training just needs a 100m runway. This is a quick and dirty cardio circuit you can use to get it done right. She recommends you start your first round at 60/70% and work your way up over the rounds. Make sure your legs are super warm for this one!
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10 rounds 100m sprint Walk back |
10 rounds 50m sprint Walk back |
10 rounds 100m sprint Jog back |
She’s also sent over a favorite interval workout for you to implement for a full body HIIT blast. Maybe you should give it a gaux…
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RX |
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4 rounds 1 min each station, max reps: Burpees Air squats Lunges Rest |
4 rounds 45 sec each station, max reps: Burpees Air squats Lunges Rest |
4 rounds 1 min each station, max reps: Burpees w/ push up Jump squats Lunges Rest |
There you have it. Each one of these workouts requires zero equipment, 30 minutes or less, and can be done anywhere. What's your excuse? Get your body MOVING!