Written and Demonstrated by Lori Harder, Fitness Expert, Model & Life Coach
Workout Photography by Paul Buceta  Lead Photo GaudiLab/shutterstock.com

These are some effective exercises you can do anywhere, especially if you’re looking to spend less time in the gym and more time in the sunshine.

This workout is all about strengthening your shoulders, core, legs and glutes while torching fat, building stamina, and gaining balance, all from using your bodyweight. As you begin to improve, time yourself and aim to get faster. You’ll be upping the calorie burn and saving time so you’ll have more of it to spare.

How To: Perform these exercises as a circuit, doing one after the other with little to no rest in between. Once you’ve completed the entire workout, rest 1-2 minutes, then repeat. Aim to complete 3 rounds, or more if you’re up for the challenge.

Down-Dog Triceps Touch

Reps: 15 each side

Begin in downward dog position with your hands on the ground and glutes raised up to the ceiling. Keep your arms straight with your biceps by your ears and your knees soft. Raise your left leg straight up to the sky so your heel is in line with your arm. Shift your weight forward and lower into high plank position while drawing your left knee to the outside of your left tricep. Hold for one second then press back to start position. Complete all reps on the left, then repeat on the right.

Runner's Lunge Jump

Reps: 15 each side

Get into a low lunge position with your left leg straight behind you and place your palms on the ground. Push off your front leg and explode upward, straightening your right leg and bringing your right arm and left knee up as you jump. Land on the ball of your right foot and immediately return to the starting position. Complete all reps, then repeat on the other side.

Side-Plank Crunch

Reps: 15 each side

Get into side plank position by placing your right hand on the ground below your right shoulder with your legs out straight, balancing on the outside edge of your right foot. Place your free hand behind your head. Raise your top leg so you form the shape of an “X” and hold. Bend your left knee and pull it in toward your right elbow, contracting your obliques. Hold for a count, then return to the X position. Complete all reps, then repeat on the left side.

Leap Frog

Reps: 15

Stand with feet shoulder-width apart. Bend your knees and lower your hips into a deep squat with your hands held in front of you. Extend your legs and thrust your arms down to leap forward as far as you can. Land softly, immediately lowering back into a low squat position. Leap again, this time taking two smaller hops backward, returning to the starting point. That’s one rep.

Fast-Feet Belly Drop

Reps: 10

Stand with your feet a bit wider than shoulder-width apart and bend your knees slightly. Keep your elbows at 90-degree angles at your sides. Rapidly alternate lifting your right and left foot an inch or two off the ground as fast as possible, as if you are running on the spot. Keep your upper body as stable as possible. Do this for 10 seconds, then drop your entire body down until your chest, belly and thighs are all flat on the ground. Jump back up to standing as quickly as you can and repeat.


Reps: 30

Stand with your feet and legs together. Bend forward and place your hands on the ground in front of you. Bend your knees slightly, then spring your legs over to one side. As soon as your feet hit the ground, repeat, hopping them over to the opposite side. Continue jumping side to side for all reps.

STRONG Fitness
STRONG Fitness Magazine is a trusted source of cutting-edge fitness and health information for the modern woman who lives to be fit. STRONG’s sophisticated editorial voice combined with raw, powerful imagery and a modern, athletic design reflect the direction fitness has taken in the last decade.