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

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The Training Pro workout brings strength training to a new level by adding some challenging total body exercises, balance work, and plyometrics.  This is the highest fitness level of the three workouts I’m providing as part of my New Definitions series.  If you’re not quite at this level yet, don’t worry – start with the routine that suits your ability level and be consistent about your workouts.  It’s always surprising how quickly you can build strength.  You’ll be a Training Pro in no time!

This workout should take between 45-60 minutes, but you can adjust it as needed for your schedule.  The plan is to first run through each exercise once for the specified number of repetitions, then return to the first exercise to run through them all a second time.  As you progress through this workout over the coming weeks, you can add a third set to all the exercises.

You don’t need any weights or equipment for these exercises, nor do you need access to a gym.  Everything can be done on your own, at home – you just need a mat (or a few towels for padding) and a tennis ball (or other small object).

To begin, take five minutes to warm up your body.  This can be done simply by climbing some stairs at your house, dancing around your kitchen, or going for a quick walk around the block.  You just want to elevate your heart rate and prepare your body for the exercises to come.  After five minutes, you’re ready to move on!

Lunge to Balance

Target: quads, hamstrings, glutes, with core involvement

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

2. Take one big step forward 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 right 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.  But instead of placing your foot on the ground, lift your knee into a balance.

4. With your right knee lifted, immediately descend into a second lunge bringing the right leg forward. 

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

Tips: 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.  

Walk-ups

Target: abdominals, lower back, shoulders

1. Set up your mat (or towel) and assume a plank position on your hands and toes.  This is your starting position (shown in first picture).

2. Lower yourself onto your forearms one arm at a time, placing elbows directly underneath the shoulders as in the second picture. 

3. Keeping your abs engaged and holding a strong plank position, again lift yourself back to your hands, one arm at a time.  Now you are back to the starting position.

4. Repeat this pattern of hand plank to elbow plank for 12 repetitions.

Tips: If your lower back starts to ache, focus on tightening your stomach muscles – this will actually support your back.  If this exercise is too difficult on your toes, perform on your knees until you build up strength.

Squat Jump

Target: quads, hamstrings, and glutes (total body power move)

1. Stand with your feet shoulder-width apart, toes facing forward, and shoulders back.  Sit back into a squat, making sure your weight is in your heels.  This is your starting position.

2. On the count of 3, jump up as high as you can, stretching your arms overhead like you are about to shoot a basketball. 

3. As you descend, return your weight to your heels and immediately return to a full squat position.

4. Hold the squat low as you count to 3 seconds again (SLOWLY), then spring into another jump.

5. Continue in this pattern of jump, hold for 3 sec, jump for 8-10 repetitions.

Tips: This is a power move, so put all your energy behind the jumps – as high as you can go!

Double-Stop Push-up

Target: chest, triceps, abdominals, lower back

1. Set-up your mat and assume a “plank” position (on your hands and toes), making sure your back is flat.  This is your starting position.

2. Engage your abdominals (which means tighten them, not suck them in) and bend your elbows, bringing yourself towards the mat.  Get yourself as close to the ground as you can.

3.  Slowly raise yourself back up, but only halfway… pause midway up, then lower yourself back towards the ground, then push yourself all the way up to the starting position.

4. So the exercise is essentially: down, halfway up, down, all the way up.

5. Perform 8-10 repetitions.

Tips: 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.

V-Sit Figure 8′s

Target: abdominals, lower back, quads

1. Grab your tennis ball or other object and sit on your mat with your knees bent, feet on the floor.  Lean back slightly until you feel your core working to hold you in position.  This is called a “v-sit” position.

2. Lift your feet off the ground, keeping your knees bent and feet together.  You should now be balancing on your butt.

3. Keeping your arms and legs off the ground, extend the left leg in front of you and pass the tennis ball under your right knee (which should still be bent) with your right hand.  Catch the ball with your left hand as you simultaneously switch legs (bring left leg in and bend knee while extending right leg).  Again, pass the ball under the left knee with the left hand and catch with your right hand.  Switch legs.

4.  The motion continues in this way, passing the ball under each knee so that the pattern of the ball becomes a figure 8.  As you get more comfortable with the exercise, speed it up to increase the challenge.

5. Perform 15-20 repetitions.

Tips: Contracting your abs and elongating your upper body will protect your back and make it easier to keep your balance.  If you want to increase the intensity of this exercise, switch the tennis ball for a light dumbbell.

Swimming

Target: upper and lower back, abdominals

1. Flip yourself over on your mat so you’re lying on your stomach.  Place your hands on the floor in front of you, arms fully extended.  This is your starting position.

2. Simultaneously lift your head, arms, and legs off the mat as high as you can.  This means your entire leg, not just bending the knees!

3.  From here, lift the right arm as high as you can while simultaneously lifting the left leg (again, from the hip not the knee!).  Switch and repeat with the left arm and right leg.

4. This exercise moves quickly so once you get the hang of it, speed it up for yourself.  The alternating pattern of your arms and legs should feel a little like swimming.

5. Perform 12-15 repetitions, counting the right arm only.

Tips: Make sure to BREATHE throughout this exercise!

Once you can easily complete three full sets of each exercise (and for two consecutive workouts), then it’s time to add an additional challenge for your muscles… dumbbells!

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The Avid Exerciser routine is geared towards a slightly higher fitness level than the Fitness Freshman workout.  Here, the focus is again on toning and strengthening the entire body, but with exercises that work several muscle groups at once.  Although these exercise choices may look similar to those in Fitness Freshman, the core strength and balance required to complete these exercises is much greater.  Good luck!

This workout should take between 45-60 minutes, but you can adjust it as needed for your schedule.  The plan is to first run through each exercise once for the specified number of repetitions, then return to the first exercise to run through them all a second time.  As you progress through this workout over the coming weeks, you can add a third set of all the exercises.

You don’t need any weights or equipment for these exercises, nor do you need access to a gym.  Everything can be done on your own, at home – you just need a mat (or a few towels for padding) and a kitchen chair.

To begin, take five minutes to warm up your body.  This can be done simply by climbing some stairs at your house, dancing around your kitchen, or going for a quick walk around the block.  You just want to elevate your heart rate and prepare your body for the exercises to come.  After five minutes, you’re ready to move on!

Prisoner Squat

Target: quads, hamstrings, and glutes, with core involvement

1. Stand with your feet shoulder-width apart, toes facing forward, and shoulders back.  Place your hands behind your head.  This is your starting position.

2. Slowly sit back as if you were going to sit on a chair, aiming your butt back and down towards the chair.  Lower yourself as far as you can (but no lower than a 90 degree angle at the knee) and return to the starting position.

3. Perform 12-15 repetitions.

Tips: Your knees should remain behind your toes at all times.  Your weight should be completely in your heels at the lowest point, which will make you feel slightly unsteady.  Also, keep your shoulders back and look straight ahead as you perform the squat – do not look down at the floor.  Having your hands behind your head creates a greater challenge for your core as you descend into the squat.

Wide Step Plank

Target: abdominals, lower back, shoulders

1. Set up your mat (or towel) and lay on your stomach.  This is your starting position.

2. Lift yourself onto your forearms and toes, placing elbows directly underneath the shoulders.  Your body should form a straight line from head to toes.

3. Holding a strong plank position, step your right foot out to the right, then your left foot out to the left.  You legs should now be in a wide stance.  From here, step the right foot back in and then the left foot.  Now you are back to the starting position.

4. Repeat this pattern of right, left, right, left for 12 repetitions.

Tips: If you feel this exercise more in your shoulders than your core, chances are your butt is too high.  Check to make sure your body forms a straight line from head to toes.  If your lower back starts to ache, focus on tightening your stomach muscles – this will actually support your back.  And make sure to BREATHE!!

Forward Lunges

Target: quads, hamstrings, glutes, with core involvement

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

2. Take one big step forward 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 right 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. Repeat on the left.  Perform 12-15 repetitions on each leg, alternating back and forth.

Tips: Just like with the squat, make sure your front knee does not extend beyond your toes.  Your upper body should remain upright as you lower yourself down into the lunge, bringing your torso straight down over your back knee.  Engage your core by using your abdominal muscles as you push off the front leg; this will prevent you from leaning back as you return to the starting position.

Push-up

Target: chest, triceps, abdominals, lower back

1. Set-up your mat and assume a “plank” position (on your hands and toes), making sure your back is flat.  This is your starting position.

2. Engage your abdominals (which means tighten them, not suck them in) and bend your elbows, bringing yourself towards the mat.  Get yourself as close as you can to the ground.

3.  Slowly reverse that movement, pushing yourself away from the mat while keeping your body straight.

4. Perform 10-12 repetitions.

Tips: 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.

Chair Crunch

Target: abdominals, lower back, quads

1. Grab your chair and sit on the edge of the seat facing forward.  Place your palms on the sides of the seat, fingertips curling underneath the edges so you have a good grip on the chair.  Bring your knees up so you are in a “V” balance.  This is your starting position.

2. Bring your knees in to your chest as close as you can (not shown), then extend your legs straight out in front of you as you lean slightly back.

3. Return to the starting position, controlling the motion so you don’t fall off the chair.

4. Perform 12-15 repetitions.

Tips: Focus on using your abdominals to do this exercise, not your legs.  Also make sure to keep your back straight to create a long line with your upper body.  This will protect your back and make it easier to keep your balance.

Superman

Target: upper and lower back, abdominals

1. Flip yourself over on your mat so you’re lying on your stomach.  Place your hands on the floor in front of you, arms fully extended.  This is your starting position.

2. Simultaneously lift your head, arms, and legs off the mat as high as you can.  This means your entire leg, not just bending the knees!

3.  Hold this position for 5 seconds (that’s a SLOW count to 5 guys… no rushing!) and slowly lower yourself back to the mat.  That’s one repetition.

4. Perform 8-10 repetitions.

Tips: Make sure to BREATHE throughout this exercise!

Once you can complete 3 full sets of each exercise easily (and for 2 consecutive workouts), then it’s time to move to the next fitness level: Training Pro. 

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Fitness Freshman is a beginner-level workout, and it’s a great place to start if you are new to exercise and/or it’s been awhile since you last worked out. The exercises presented here focus on toning and strengthening the entire body, with special attention directed towards improving core strength (think of the core as the center of your body: your abdominals, lower back musculature, and hip complex).

This workout should take between 45-60 minutes, but you can adjust it as needed for your schedule.  The plan is to first run through each exercise once for the specified number of repetitions, then return to the first exercise to run through them all a second time.  As you progress through this workout over the coming weeks, you can add a third set to all of the exercises.

You don’t need any weights or equipment for these exercises, nor do you need access to a gym.  Everything can be done on your own, at home – you just need a mat (or a few towels for padding) and a kitchen chair.  Good luck!

To begin, take five minutes to warm up your body.  This can be done simply by climbing some stairs at your house, dancing around your kitchen, or going for a quick walk around the block.  You just want to elevate your heart rate and prepare your body for the exercises to come.  After five minutes, you’re ready to move on!

Basic Squat

Target: quads, hamstrings, and glutes

1. Set up your kitchen chair and stand in front of it, facing away.  Take one step forward.  This is your starting position.

2. Slowly sit back as if you were going to sit on the chair, aiming your butt back and down towards the chair.  Lower yourself as far as you can (but no lower than a 90 degree angle at the knee) and return to the starting position.

3. Perform 12-15 repetitions.

Tips: Your knees should remain behind your toes at all times.  If you’re doing the exercise correctly, it will feel like you are sticking your butt out and that you might tip over backwards.  That’s a good sign!  Your weight should be completely in your heels at the lowest point, which will make you feel slightly unsteady.  Also, keep your shoulders back and look straight ahead as you perform the squat – do not look down at the floor.

Plank Hold

Target: abdominals, lower back, shoulders

1. Set up your mat (or towel) and lay on your stomach.  This is your starting position.

2. Lift yourself onto your forearms and knees, placing elbows directly under the shoulders.  Your body should form a straight line from knees to head.

3. Hold this position for 30 seconds.

Tips: If you feel this exercise more in your shoulders than your core, chances are your butt is too high.  Check to make sure your body forms a straight line from knees to head.  If your lower back starts to ache, focus on tightening your stomach muscles – this will actually support your back.  And make sure to BREATHE!!

Stationary Lunge

Target: quads, hamstrings, glutes

1. Stand with your feet hip-width apart, knees slightly bent, shoulders back, and chest lifted.  Take one big step forward with your right foot, so you are balancing on your right foot and the ball of your left foot.  Toes, hips, and shoulders should all be facing directly ahead.  This is your starting position.

2. Bend your knees and lower yourself straight down to the floor, bringing the right knee to a 90 degree angle (or as low as you can).

3. Slowly straighten your legs and return to the starting position.

4. Perform 12-15 repetitions on the right leg, then switch legs and repeat.

Tips: Just like with the squat, make sure your front knee does not extend beyond your toes.  Your upper body should remain upright as you lower yourself down into the lunge, bringing your torso straight down over your back knee.  There should be no forward movement to the lunge.

Wall Push-up

Target: chest, triceps, abdominals, lower back

1. Stand about 2-2.5 feet from a wall, facing the wall.  Place your hands on the wall at shoulder height.  Your body should be in a straight line from heels to head.  This is your starting position.

2. Engage your abdominals (which means tighten them, not suck them in) and bend your elbows, bringing yourself towards the wall.  Get yourself as close as you can to the wall.

3.  Slowly reverse that movement, pushing yourself away from the wall while keeping your body straight.

4. Perform 12-15 repetitions.

Tips: Think of your body as a board throughout this exercise.  Nothing should move except your arms.  As you bend your elbows, allow your feet to tip towards the wall so you end up on your toes at the end of the exercise.

Reverse Crunch

Target: abdominals, lower back

1. Set-up your mat (or towel) and lay down on your back.  Place your hands behind your head and lift your legs off the ground, crossing your ankles and positioning your feet directly over your hips.  This is your starting position.

2. The goal here is to “crunch” your lower body towards your upper body, using the lower portion of your abdominals to do the work.  With that in mind, lift your butt of the ground and push your feet towards the ceiling, bringing your lower body up and slightly towards your head.

3.  Slowly return to the starting position, controlling the motion so you don’t fall back to the floor.

4. Perform 12-15 repetitions.

Tips: Focus on using your abdominals to do this exercise, not your legs.  It is very easy to simply swing your legs back and forth, using momentum to perform the exercise rather than the muscles we want to strengthen.  If you’d like, place your hands on your stomach instead of behind your head so you can actually feel your stomach muscles working as you perform this exercise.

Back Extensions

Target: upper and lower back, abdominals

1. Flip yourself over on your mat so you’re lying on your stomach.  Place your hands under your head, elbows out, and rest your cheek on your hands (like you’re about to take a nap… but don’t rest yet!).  This is your starting position.

2. Simultaneously lift your head and arms off the mat, lifting your chest off the mat as well if you can.

3.  Hold this position for 5 seconds (that’s a SLOW count to 5 guys… no rushing!) and slowly lower yourself back to the mat.  That’s one repetition.

4. Perform 8-10 repetitions.

Tips: Make sure to BREATHE throughout this exercise!

Once you can complete 3 full sets of each exercise easily (and for 2 consecutive workouts), then it’s time to move to the next fitness level: Avid Exerciser. 

Special thanks to my model and photographer, Michelle Dorval Malone.

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