The title suggests that you don’t need a gym, fancy at home equipment, or a subscription to the fitness app of the month. Call me “grassroots.” Call me old-school, like so old that health clubs weren’t even thought of. Part of my job as a coach of fitness since I started down this path has been to get clients of any ability level a challenging workout no matter what equipment (or lack thereof) was available. Certain goals do require equipment. For instance, a bodybuilder won’t be able to develop the size and definition needed to compete by curling the weight of his forearm over and over to build his biceps. For the vast majority of the people I have worked with through the years, they could get really far on their own body weight. The problem most clients have and maybe this is true of you is “How in the world do I get a safe and effective workout without anything other than me?” That’s where I come in.

Pick a Place

You may love your gym and your gym family. I know that I do and most likely until the day that I go to the grave, I’ll train in it multiple times per week. That being the case, sometimes it’s good to just get out. Get out of the climate-controlled environment and really get a great sweat. Soak up some sunshine. Take in the outdoor air (unless you live in a highly air polluted area). A park, somewhere in the mountains, on the beach, even your backyard are all great settings for fun with fitness.

Music Motivates

One fast track to fire you up is some music. Music makes us want to move. If you don’t believe me, try blasting your favorite genre and sit completely still. You may be able to but you’ll feel awkward. Once you pick your place, definitely get some songs that will inspire you. Peak performance depends on it according to one study done by highly trained athletes. Aside from being one of the best workout enhancers, music in your ears will drown out the distraction of onlookers if you happen to be in a public area. Don’t be embarrassed. Be bold. The passersby are really more curious than passing judgement. You will feel empowered by choosing to do this in a trafficked area so not only will you get a good workout, but you’ll also get a self-confidence boost. The music will make you dig a little deeper, push a little harder, and get you to go a little farther. It’s not about the big steps forward. It’s about the small ones that add up to the big ones.

Find a Timer

For what is coming, you will need a timer. You most likely will want an app for this. Personally, I use SmartWOD Timer, but there are tons available in the App Store.

The Workout: Bodyweight Burst

Now that you have your place, your tunes, and your timer what are you going to do? Burst! The name is designed to imply how you approach the workout not so much what will actually happen to you in the workout.

The Warm Up

The warm up is all about preparing the mind and the body for what is to come. It starts in the mind. I can’t tell you how many times that I didn’t want to exercise over the years, but once I got through the warm up, I was ready to take on the challenge. The warm up will get blood to your brain and have your body primed for activity. It is important to make the most of the time you have by warming up. Jumping full bore into a workout will have you giving less than your best. It causes premature blood lactate accumulation a.k.a., that burn you feel. So without further ado, I give to you Bodyweight Burst.

Complete 5 repetitions / side of the following:

1. Alternating quad grabs
2. Alternating knee hugs
3. Alternating calf / hamstring combo stretch
4. Reverse lunge with overhead reaches
5. Lateral lunges

The Workout

Complete the following For Time:

1. Bodyweight squats (10 repetitions)
2. High plank shoulder taps (5/side)
3. Speed lunges (5/leg)
4. Mountain climbers (5/leg)
5. Lateral bounds (5/leg)

Record your time. Rest 60s. Repeat 2 to 4 times. Try to beat your time each round while maintaining impeccable form.

The Cool Down

After a great workout, a proper cool down is critical to getting blood back to your midline and prevent it from pooling in your extremities. For this reason, most cardiovascular incidents occur after a workout – not during. Blood is not returning back to the heart leading to the trauma. With this in mind, take a light jog or walk if you are in a park. If you are at home, walk in the neighborhood. The worst possible thing you can do is stop moving immediately after exercise. Consider repeating some of the warm up exercises. After the walk, do some 4-7-8 breath work to take your body out of fight or flight mode and into rest and digest mode. Try this workout and I would love to hear how it went for you!