Q: I want to move my workouts outside this summer. What is a workout I can do with no equipment at all?
A: Training outside will free your mind and invigorate your body in more ways than you can imagine because it will stoke your motivation to exercise. Best of all, you never have to travel to get to the gym, just take the right attitude and ambitions into your nearest open space. Here’s a workout you can do without any equipment but the ground beneath your feet!
The Kavadlo brothers (Al and Danny) are acclaimed fitness trainers and authors of the book Next Level Strength.
- Prisoner Squat
- A) Stand with your feet approximately shoulder width apart, with your hands up and on the back of your head,
- B) Bend your hips, knees and ankles and lower yourself until your hamstrings touch your calves. Pause briefly then stand back into the top position, keeping your heels flat the entire time and hands on the back of your head the whole time.
- A) Place your hands on the ground slightly wider than shoulder width apart with your feet together and your body in a straight line.
- B) Bend your arms and lower your chest toward the floor. Pause briefly with your chest approximately one inch from the ground, then press yourself back to the top.
- A) Lie down with your legs extended and arms straight overhead.
- B) Simultaneously raise your legs and upper body off the ground, contracting your abs so that your hands and feet meet. Pause at the peak contraction, then return to starting position.
- A) Lie face down with your arms outstretched overheard.
- B) Keep your arms and legs straight and raise your hands and feet 4-5 inches off the ground. Hold for 5 seconds, then return to starting position.
- Pike Press-up
- A) Set up in a push-up position but with your hips elevated in the air. Your hips will line up above your shoulders.
- B) Bend your arms and lower your head and shoulders toward the floor. Pause briefly with your nose approximately one inch from the ground, then press yourself back to the top.
Prisoner Squat: 4 sets x 20 reps
Push-up: 4 sets x 20 reps
Jackknife: 3 sets x 15 reps
Superman: 3 sets x 10 reps
Pike Press-up: 3 sets x 10 reps