The Simple Full Body, No Equipment Workout That’s Perfect For Summer

A dose of vitamin D while getting a full body sweat sesh in, sign me up!

There’s just something about getting a good workout done outside. A cool breeze, sun shining on your face, fresh air….ahhhh. Especially after spending the day at work inside. 

This workout targets all major muscle groups with a pinch of cardio to ensure you’re getting a full body burn while kicking the heart rate up every few moves. This supports endurance, increases muscle building and fat loss while promoting burning more calories far after the workout is complete.


How to perform this workout

  • Perform 8 exercises with the listed reps, all the way through taking a 10 second break in between.
  • Once completed, take a 1 minute break before repeating 2-3x.

INCH WORM TO FROGGER

10-12 reps

SIDE STEP TO JUMP SQUAT

10-12 reps

PUSH UP TO SHOULDER TAP

10-12 reps

CURTSY LUNGE TO SQUAT

10-12 reps

BURPEE TO SIDE OPEN

10-12 reps

NINJA TO V-SIT UP CRUNCH

10-12 reps

MOUNTAIN CLIMBERS

20-30 reps

And there you have it!

A full body burn you can take to the park, the beach, on vacation, in your living room, at the gym, in your hotel room….wherever you feel inspired to put on some good tunes and rock out to this work out.


A note from Chara

I encourage you to find fun within pushing your limits when it comes to your workouts. Put on music that will get you pumped, a podcast that will motivate you or a friend that will push you. There is truly no better feeling than when you are proud of yourself. And when you achieve that pride (and you will!) you will look back and say “hey, that was actually kinda fun”.


Chara’s Post Workout Summer Smoothie

Green-Julious
Prep Time
5 mins
Cook Time
1 min
 
Course: Breakfast, Snack
Keyword: plant based, smoothie, vegan
Servings: 1 serving
Ingredients
  • 1/2 orange peeled
  • 1/2 lemon peeled
  • 1/2 banana
  • 1 cup spinach
  • 1 scoop Vegan vanilla protein
  • 1 cup unsweetened vanilla nut milk
  • 2-3 ice cubes
Method
  1. Place all ingredients into a blender

  2. Blend for 30-40 seconds

  3. Enjoy!

Plant-based protein

I use Genuine Health’s fermented organic vanilla protein powder. Because it’s fermented, it doesn’t cause bloating, is easily digestible and hands down, one of the best tasting vegan proteins out there!

Use code: charamarie at checkout for a discount!

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WRITTEN BY:

Trainer, nutritionist and weight loss expert Chara Marie, uses simple and attainable nutrition and fitness programs to help women connect, and unleash their inner bad-ass, body confident babe.

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