When I first began training, I led private and group exercise exclusively outside at the local track and in parks around Arlington, VA and Washington, DC. My clients were able to see fast results by using their bodyweight, minimal equipment, and of course, all that outdoor space.  Today, I want to share 6 of my favorite outdoor exercises you can do anywhere. If you can snag a park bench, do it and level up!

Toe Taps

Step up close to the edge of a curb, bench or flower bed and quickly hop from one foot to the other while you tap your toe lightly against the edge. The goal is to stay light on your feet while pumping your arms. Use your abs to lift each quad. Work on form, then the speed + intensity.

Repeat for 1 full minute.  Repeat all 6 moves, 2-3x for a longer workout or pair with a 2-3 mile jog!

Slow Mountain Climbers

Most of you know this move, however this time I want you to slow it down. Get into your high plank on a mat, the ground or off a bench. Engage your lower abs +  upper body and begin to slowly drive one knee into your chest. Tighten and hold for 3 counts. Swap out and do the same with the opposite knee.

Repeat for 1 full minute. Take breaks as needed, reset and come back into the move with focus!

Frog Jump Exercise

These are leg and thigh burners! Start with your hands hanging in front of you and have the feet in a wide squat or plie stance. Squat down and touch the ground then hop up while keeping your hands in front, ready to go right back down into the squat. Keep the knees soft and the movement continuous. No stopping! Be sure you’re sitting back the entire time.

Repeat for 30-60 seconds.

Tricep Dip with Kick

I love combination moves since they create efficiency in my workouts. This one sure does it! Set up with the palms of your hands on the edge of a bench, bleacher, chair or ledge. Keep your legs bent while you lift off the bench and dip down while extending one leg out. Use your triceps and core to lift yourself back up, dip back down and extend the opposite leg.

Repeat for 30-60 seconds.

Push-up with Glute Lift Exercise

Another combo exercise move to target the chest, core + booty! Find your mat, a wall or the edge of a bench. Step back so you’re on your toes, creating a challenging angle from your chest down to your ankles. Drop in to a push up as you simultaneously squeeze your right glute to lift your leg a few inches from the ground. Push back up and repeat other side.

Repeat 1 full minute.

Lateral Shuffle Exercise

These are my go-tos. Set up in a small area and shuffle side to side while staying low. Touch down on each side to engage the abs. Working on the lateral plane (from side to side) will open up your hips, work the adductors and abductors (inner + outer thighs), and will create function in your set (moves that help us stay agile as we age.)

Repeat 1 full minute.

This workout is a total body, strength + conditioning set that will undoubtedly target and tone all the spots you want to hit. Let me remind you that this isn’t HIIT (high intensity interval training). This is more of a LIIT (low intensity interval training) workout which is much more manageable and effective when paired with proper nutrition + consistency in routine.