Get Fit Anywhere with This Total-Body Fitness Plan

This article was written by Gerren Liles, a fitness trainer in New York City, NY.

Winter, spring, summer, or fall, there’s always an opportunity to break a sweat outdoors! Even when the thermometer takes a nosedive, if the sun is out I’ll bundle up and go for a run, or find an area that I can turn into my personal gym. For me, it’s the South Street Seaport in New York City! Find a spot with a nice view and a bench or a low wall. And prepare to get a great burn going with this total-body routine!

Warm Up

Get your body ready to go with 30 seconds of each move.

• Jumping Jacks
• Plank
• Squats
• Plank
• Reverse lunges

The Workout — 4 Bodyweight Mini-Circuits

Each mini-circuit has two exercises. Complete each of the two exercises twice, with no breaks in between. When you’re finished with two sets, recover for 60 to 90 seconds. And then move on to the next mini-circuit  and then begin the next circuit of exercises.

Mini-Circuit #1

• Bench jumps—1 minute and 15 seconds.
• Push-up with knee to opposite elbow—10 reps on each side. (You can modify this move by placing your hands on the bench, or tackle the advanced version with your feet on bench and hands on the ground.)
• Repeat! Begin your second set immediately.
• Rest—60 to 90 seconds.

Gerren demos the push up with knee to opposite elbow.

Mini-Circuit #2

• Squat to turning step-up—1 minute and 15 seconds.
• Plank with walk back—10 reps. Take as many steps as you need until your hands are level with your shoulders.
• Repeat! Begin your second set immediately.
• Rest—60 to 90 seconds.

Gerren demos the plank with walk back.

Mini-Circuit #3

• Step up, step back, split jump—1 minute and 15 seconds.
• Tricep dip with knee-to-elbow—10 reps on each side.
• Repeat! Begin your second set immediately.
• Rest—60 to 90 seconds.

Gerren demos the step up, step back, split jump.

Gerren demos the tricep dip with knee-to-elbow.

Mini-Circuit #4

• Split box jumps—1 minute and 15 seconds.
• Side plank with knee to elbow, left side—10 reps.
• Side plank with knee to elbow, right side—10 reps.
• Repeat! Begin second set immediately.
• Rest—60 to 90 seconds.

Gerren demos the side plank with knee to elbow.

Cooldown

Go for a short, easy walk to get in some steps and catch your breath. And be sure to stretch!

Tackling an outdoor workout today? Join the conversation below, and share your favorite moves!

Gerren Liles is a popular Equinox instructor and ReebokONE ambassador. He was ranked #6 on RateYourBurn.com’s Top 20 NYC Bootcamp/Strength Instructors (2012). Gerren has helped to launch several of Equinox’s signature programs, including ViPR, Shockwave, and Equinox Training Camp. You can workout with him anywhere, anytime at us.acacia.tv. (Use promo code TRYACACIA4FREE for a 3-month free trial!) Be sure to try Gerren’s newest video, “Back to Basics with Gerren Liles.”