No Gear Outdoor Summer Workout

Gym workout? Now? No thank you.

The days are warm, and the world is starting to open again, so the last thing you want to do right now is work through another in-gym (or worse, in-your-basement) workout. Good thing you don’t have to.

Your fix: This outdoor workout, which can be done anytime, anywhere, and requires no equipmen that you can’t find easily outside. You’ll need a bit of elevation, but anything from a block to a step to a bench or chair works just fine.

Either way, you can get after this session anywhere in under 30 minutes. So don’t sweat the gym if you can’t get there. Here’s your no-gear alternative.

Directions

Do this workout 4 to 5 days a week. Warm up with 1 minute each of jumping jacks, reverse lunges, and planks. Set a timer. Do each move for 40 seconds, then rest 20 seconds. Do the workout as a circuit, completing 5 rounds.

Tuck Jump Squat

Start standing, feet shoulder-width apart, core and glutes tight. Lower into a squat, thighs parallel to the ground, then explosively stand and jump. Tuck your legs up as you jump. Land and immediately begin the next rep. Repeat this pattern until time is up.

Step Bear Crawl

Start on all fours, back flat, core and glutes tight, hands directly below your shoulders, knees even with your hips. Keeping your back flat, move your right leg and left hand forward. Pause, then step back. Repeat on the other side. Repeat this pattern until time’s up.

Pushup Shoulder-Tap

Start in pushup position, core and glutes tight. Lower into a pushup, then press back up. Keeping your hips square to the ground, lift your right hand and hold it against your left shoulder for one second. Pause. Return to pushup position and repeat on the other side. Repeat reps until time is up.

Step Up to High Knee

Find a bench or other step. Place your right foot on it, knee bent. Driving through your right heel, step up and powerfully drive your left knee high. Return it to the ground and repeat quickly. That’s 1 rep. Do reps until time is up; do 1 set per side.

Ebenezer Samuel, C.S.C.S.

Ebenezer Samuel, C.S.C.S.

Fitness Director for Men’s Health Magazine and CSCS trainer -

Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. He's logged training time with NFL and track athletes, and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men's Health in 2017, he served as a sports and tech columnist for the New York Daily News.