If you’re like most people, summertime means vacations, sunshine, beach, travel, lounging, picnics, and parties. With such beautiful weather, a regular exercise routine somehow seems to fade away as quickly as that last snow fall in March. Yet there are plenty of ways to adapt your workouts with the seasons. In fact, this workout is so travel-ready that you can use it no matter where your vacation plans take you, how busy your schedule gets, or what season you find yourself in!

The beauty of these exercises lies in their use of an individual’s bodyweight rather than fancy equipment. Besides being convenient, bodyweight exercises are just as effective (and sometimes more so!) than regular strength training. I teach several boot camp classes based around bodyweight exercises and believe me, my students work hard!

Just like in my classes, the workout below pairs quick cardio bursts with the bodyweight exercises, which allows for an even greater calorie burn. This means you’ll get a fantastic, beach-worthy workout in less time. And if your schedule is especially packed, just split the workout into two or three sections. Do one in the morning and the others later in the day. The point is to get yourself moving, so what are you waiting for… you officially have no excuse for not working out!

Run through each exercise below for the specified number of repetitions, then repeat once or twice more, circuit-style. Remember to warm-up prior to exercising and cool-down afterward.  Click here for some great post-workout stretches.

Reverse Lunge

Target: glutes, quads, hamstrings, core

1. Stand with your feet hip-width apart, shoulders back, and chest lifted.  This is your starting position.

2. Take one big step backward with your right foot.  Toes, hips, and shoulders should all face directly ahead.  Bend your knees and lower yourself straight down to the floor, bringing the left knee to a 90 degree angle (or as low as you can).

3. Slowly straighten your legs and push off from the right foot to bring yourself back to the starting position.

4. If you want to make the exercise more difficult, lift your right knee into a balance instead of placing your foot on the ground in the starting position. With your right knee lifted, immediately descend into a second lunge bringing the right leg behind you.

5. Perform 12-15 repetitions on the right leg, bringing the knee up to a balance in between each repetition if you choose.  Then repeat the entire sequence on the left.

Tip: Engage your core by using your abdominal muscles as you push off the front leg into a balance position.  Your foot should not touch the ground in between repetitions.

Jumping Jacks

Target: cardiovascular challenge

1. Start with your feet together, arms by your sides.

2. Simultaneously bring your arms overhead as you jump your feet into a wide stance.

3. Jump back to the starting position and continue this repeating motion for all 30 repetitions.

Double-Stop Push-ups

Target: chest, triceps, core

1. Begin in standard push-up position, either on knees or toes. Hands should be directly under shoulders.

2. Keeping abdominals engaged, lower yourself into a push-up until you are hovering above the ground.

3. Begin pushing yourself back up to the starting position, pausing halfway to the top. From here, again lower yourself close to the ground in a push-up.

4. Finally return to full arm extension.

5. In total, one “push-up” would involve lowering yourself all the way down, halfway up, all the way down again, then all the way back up. Perform 12 (or as many as you can!).

Tip: Think of your body as a board throughout this exercise.  Nothing should move except your arms.  If this exercise is too difficult on your toes, perform on your knees instead.

Lunge Jumps

Target: power in the glutes and legs

1. Stand with your feet hip-width apart, shoulders back, and chest lifted.  This is your starting position.

2. Step your right foot forward directly in front of you. Make sure your right knee does not extend beyond your toes.
Hold the lunge position for 3 seconds, then in one quick motion, jump straight up off the ground, switching the position of your feet in mid-air.

3. As you return to the ground, you should again be in proper lunge position – this time with your left foot in front and right foot behind.

4. Again lower yourself into the lunge, hold for 3 seconds, and jump back to starting position. This is one repetition.

5. Repeat 8-12 times or as long as your legs will hold out!

Tip: Remember proper lunge form as you work through this exercise. When you land, your front knee should never extend beyond your toes and your upper body should stay lifted (not leaning forward).

Plank Cross Crunch

Target: core, arms, shoulders

1. Begin in plank position – balancing your body on hands and toes with back straight and abdominals engaged.

2. In one motion, draw right knee diagonally towards left shoulder and left elbow diagonally towards right knee (at this point you will be balancing on your right hand and left foot). As you draw knee to elbow, slightly round your back and contract abdominals.

3. Return to starting position and repeat movement with left knee and right elbow. Return to start. This is one repetition.

4. Continue alternating sides for 12 reps.

Tip: As with all planks, make sure hands are placed directly under shoulders and abs remain contracted throughout the exercise. There is a lot of gravity pressing on your lower back in this position – tight abs will prevent your back from aching as a result. If this exercise is too difficult, leave both hands on the ground and simply draw one knee at a time towards the opposite elbow.

Front Lunge to Squat

Target: glutes, hamstrings, quads, with core involvement

1. Stand with your feet hip-width apart, shoulders back, and chest lifted.  This is your starting position.

2. Step your right foot forward directly in front of you into a forward lunge. Start with a smaller step and a shallow knee drop. Make sure your right knee does not extend beyond your toes.

3. As you return to the starting position, bring your right foot out to the right and into a squat position.  Feet will be parallel to each other, toes facing forward.

4. Sit back into a squat, making sure your weight is in your heels.

5. As you raise yourself up, immediately lift your right foot and bring it forward again into a lunge.

6. Repeat this process of forward lunge and right side squat for 12-15 reps.  Then repeat on the left.

Tip: As you sit back in the squat, make sure your knees don’t push beyond your toes. Imagine you are sitting onto a chair – go ahead and use one as a guide if you want!

Reverse Crunch

Target: abdominals

1. Lie on your mat, with your legs extended over hips and lower back pressed against the floor. Place your hands on top of your stomach or behind your head.

2. Contract your abdominals and lift hips off the floor. Hold briefly and lower back to starting position while keeping legs up.

3. Repeat 15 times.

Tip: Be careful not to use momentum to swing your legs forward and lift hips. Focus on using only your abdominal muscles to control the movement.

Mountain Climbers

Target: core, shoulders, and quads, plus cardiovascular challenge

1. Begin in plank position – balancing your body on hands and toes with back straight and abdominals engaged.

2. Keeping your body in a straight-line position, step your right foot in towards hands. Your hips, knees, and feet should face forward.

3. In one motion, quickly switch feet positions, bringing the right foot back and the left foot forward. Continue alternating feet in this way for 30 repetitions (count just the right side).

Tip: The idea is to progress through this exercise as quickly as possible, bringing your feet into a type of “jog” on the floor.  Maintain abdominal support throughout – don’t let your hips creep up higher than your head!

Tell me what you think or suggest your favorite bodyweight exercises in the comments!

Want more quick workouts? Try these:

Fitness Freshman

Avid Exerciser

Training Pro