Turn the World Into Your Gym With Joey Thurman's Outside Exercises

Turn the World Into Your Gym With Joey Thurman's Outside Exercises

As Openfit Trainer Joey Thurman recently demonstrated on Live with Kelly and Ryanyou don’t need a gym, tons of equipment, or even four walls to get a challenging, full-body workout. In a brief segment, the fitness expert and celebrity trainer put both TV hosts through a vigorous circuit comprised entirely of exercises without equipment that you can do in your own backyard or local park.

“We need to change how we think,” Joey explained at the top of the workout. “We get to work out outside instead of having to work out outside,” he says. The benefits are numerous: convenience, fresh air, sunshine, and no hefty gym membership fees.

Using just exercises without equipment (except for a few standard park fixtures and a resistance band), Kelly and Ryan elevated their heart rates and worked every major muscle in their bodies. And, thanks to this round-up of exercises without equipment, you can do the same.

For a great outdoor workout, follow these instructions:

  • Perform the exercises indicated as a circuit (i.e., back-to-back).
  • Using good form, complete as many reps as possible of each move in 30 seconds
  • Rest 20-30 seconds between exercises.
  • If you become exhausted or cannot complete a rep during the work period, pause and resume the set as soon as you are able.
  • Rest one minute between circuits.
  • Perform two or three circuits.

Looking for more workouts with Joey? Check out his program on Openfit, including The 5-Day Ab Challenge, Band Bootcamp, and The Ab + Band Bootcamp.

 

1. Toe Tap

  • Stand facing a bench or any stable object that’s about 12 inches high.
  • Bend your elbows 90 degrees — left arm forward, right arm back — and place your right toes on top of the step.
  • Keeping your chest up and core engaged, quickly switch your feet so that your right foot is on the ground and your left toes are on the step, pumping your arms in sync.
  • Continue to switch your feet and arms as fast as you can.

 

2. Up-Down

up down exercise -- exercises without equipment

  • Place your hands slightly wider than shoulder-width apart on a step, bench, or other stable, elevated surface. Assume an elevated “tabletop position” with your feet wider than hip-width apart and knees bent directly under your hips and hovering above the ground.
  • Keeping your back flat and core engaged, lower your right hand to the ground in front of the bench. Immediately follow with the left hand so that you’re in a tabletop position on the ground.
  • Lift your right hand and place it on the bench. Immediately follow with the left hand to raise your torso and assume an elevated tabletop position.
  • Maintain a tabletop position as you continue to quickly move your hands from the bench to the ground.

 

3. Bulgarian Split Squat

  • Stand facing away from a bench and place the toes of your left foot on the bench behind you.
  • Keeping your torso upright and core engaged, lower your body, sitting back into the movement until your right thigh is parallel to the ground and your left knee is hovering above the ground.
  • Pause, and then push back up to the starting position.
  • Do 20-30 seconds on each leg.

 

4. Reverse Plank With Crunch

reverse plank crunch -- exercise without equipment

  • Sit sideways on a bench with your legs extended straight in front of you. Place your palms on the bench next to your hips and, with straight elbows, lift your hips and chest so that your body forms a straight line from your head to your toes.
  • Holding this reverse plank position, bend your right knee and draw it toward your chest in an abdominal crunch (don’t round your back). Lower your right leg to the starting position, and repeat with your left leg.
  • Continue alternating legs.

 

5. Side Plank With Band Row

side plank with band row -- exercises without equipment

  • Secure a large resistance band to a tree or other stable object a little lower than hip height.
  • Facing the band, assume a forearm side plank: left forearm on the floor, shoulders stacked, right foot in front of left foot on the ground, body straight from head to heels.
  • Grab the end of the band with your right hand (make sure you’re far enough away from the anchor point to create resistance). This is the starting position.
  • Pull the band to the right side of your body, pause, and then return to the starting position.
  • Do 20-30 seconds on each side.

 

6. Pallof Press

Pallof Press

  • Secure a large resistance band to a tree or other stable object a little lower than hip height.
  • Stand with your left side facing the anchor point and hold the end of the band with both hands. Make sure you’re far enough away from the anchor point to create resistance in the band.
  • Keeping your chest up and core engaged, slowly press your hands forward. Pause, then draw your hands back to your chest.
  • Do 20-30 seconds on each side.

 

7. Glute Bridge on Basketball

Glute bridge

  • Lie on your back, arms down by your sides. Bend your knees and place the soles of both feet on a basketball. This is the starting position. (If you don’t have access to a basketball, plant your feet on the ground.)
  • Engage your core, squeeze your glutes, and press your hips up, so your body forms a straight line from knees to shoulders as you balance on the basketball.
  • Keep your head on the floor and your eyes focused on the ceiling.
  • Pause, and then return to the starting position.
Jenessa Connor

About

Jenessa Connor has written for Men’s Journal, Shape, Runner’s World, Oxygen and other health and fitness publications. When it comes to exercise, she’s a bit of a dabbler, but she always comes back to running, CrossFit and yoga. Follow her on Twitter.