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I genuinely enjoy going to the gym and lifting some heavy weights, and look forward to it most days.
However, once in a while I wake up to a beautiful, sunny day, and I just want to be outside. The thought of staying indoors when it’s so gorgeous out there just isn’t appealing. I have a few options when I feel like this. I could ignore my feelings and the beautiful day and force myself to go train at the gym, or I could skip training altogether and just go enjoy the great outdoors.
There’s nothing wrong with either of these options. However, on days like these, I prefer to implement a third option. I like to take my workout outdoors where I can get the best of both worlds: enjoy the sunshine and beautiful skies and get my sweat on!
No special equipment is needed to get the job done, either. Just take your body (and a water bottle!) to your backyard or the nearest park — with or without the kids, if you have 'em — and get down to business with one of these three quick and effective workouts:
Before beginning your workout, start with a quick warm-up by completing two rounds of the following movements, performing each movement for approximately 30 seconds:
Or try this 10-minute dynamic warm-up from Molly Galbraith.
After your quick warm-up, complete 4–5 rounds of the following circuit, working with intensity and resting when needed.
If jump squats aren’t your jam, try bodyweight squats instead. Additionally, if you prefer to work your core without the sit-up variation, sub with side planks for 15 to 30 seconds per side.
After your quick warm-up, complete 4–5 rounds of the following circuit, working with intensity and resting when needed.
If you don’t have access to a track or a field to easily measure distance, you can perform 20-second sprints using a timer or stopwatch.
*A note about tricep dips: If you have cranky shoulders and the position of the tricep dips doesn't feel good, perform the push-ups as close-grip push-ups instead, and leave the dips out of this circuit altogether.
After your quick warm-up, complete 4–5 rounds of the following circuit, performing an exercise for 40 seconds, then resting 20 seconds before moving on to the next exercise:
You can modify your push-ups by using a bench to do incline push-ups (easier) or you can put your feet on the bench for decline push-ups (harder). If you prefer to work your core without the sit-up variation, perform side planks for 15 to 30 seconds per side.
If you’re exercising at a park and have access to monkey bars, a pull-up bar, or even a railing, you can add pull-ups or chin-ups, inverted rows, or timed chin-up holds or hollow hangs to any of the circuits in these workouts.
Get some vitamin D and some fitness with one of these three workouts. You’ll be feeling amazing from both the exercise and the time spent outside — talk about an endorphin kick! Not to mention, these no-equipment, super-efficient workouts are also a great way to add a little fitness to your day when you’re vacationing or traveling.
When you’re done with your workout, take a moment to relax, cool down, and enjoy some warm sunshine on your skin — and selfie!
With Girls Gone Strong Coaching, you’ll get the support, accountability, and expert coaching to eat and exercise in a sustainable way — without restrictive diets or spending your life in the gym.
Whether your health and fitness goals are to…
... or anything else, we’ll help you achieve them. You can experience life-changing results while eating and exercising in a way that actually fits into your life — instead of controlling it.
Throughout our 12-month program, you’ll get a simple, step-by-step plan for developing nutrition, fitness, and mindset habits that will lead the way in reaching your goal.
Your coach is available 5 days a week to answer questions and help you navigate situations — like eating while you’re on vacation, exercise substitutions so you don’t aggravate your knee pain, or planning a workout with limited equipment options — so you always have support when you need it. And together, you'll find the best path toward long-term results in a way that works for you.
You’ll learn how to:
And you’ll become the happiest, fittest, strongest version of yourself, one step at a time.
Interested in learning more? Join our free, no-obligation pre-sale list.
Twice a year we accept a small number of new coaching clients. Join the free, no-obligation pre-sale list below for the chance to enroll early and save up to 45% off the general public price.
We'll send you more info about the program and give you the chance to enroll early and save up to 45% off the general public price.
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