Whether indoors or outdoors, these 5 exercises are for everywhere

Many of us associate training and workouts with activities in the gym. But you can get fit anywhere – including at home or outdoors. And you don’t need equipment like weights or barbells – you can use your own body weight or creative alternatives to add variety to your session.

We asked sports scientist, coach and founder of “Allround AthleticsZimo Tam to share his favourite bodyweight exercises to spice up your workout.

Training methods like HIIT, Tabata or circuit training are the perfect way to train your strength and endurance with your own body weight. If you want to learn even more about these topics, feel free to check out my new training magazine.”

Decide for yourself how and where you train

One advantage of bodyweight training is that you only need to bring yourself. An exercise mat may add comfort for some exercises, but that’s about it.

Exercising with your own bodyweight brings a lot of variety. As well as the classic moves like jumping jacks, squats, push-ups, lunges, sit-ups and crunches, you have an almost infinite choice of exercises and variations to train wherever you like.

Find out how to perform sit-ups, lunges and squats correctly here.

When it comes to maximum strength and hypertrophy (muscle building), weights are most effective. But training with your own bodyweight is more effective for your strength and endurance.

Why proper movement is important

If you pay attention to technique and execution during training, you will benefit in several ways:

1. You’ll protect your joints, 
2. You’ll reduce the risk of injury,
3. You’ll train the exact muscle groups you want to train.

But that’s not all – correct execution of each exercise is great for your posture. You’ll learn to be aware of your body and to notice and correct bad posture throughout your day.

5 exercises for indoors and outdoors

On Point Punches

On Point Punches are a fantastic cardio warm-up exercise for inside your home. They’re suitable for any level and will get your entire circulation going.

Here’s what you should watch out for:

  • Alternate the knee lifts and the punches. That is, you lift your left leg while punching forward with your right arm and vice versa.
  • The punches should always be done loosely forward and at shoulder to head height.
  • The knees are raised to hip level. 
  • The upper body remains upright and straight throughout the exercise. The gaze is directed straight forward.


Hyperextensions are performed in the so-called Roman seat and are a popular exercise to train your back, buttocks and the back of your thighs. You can perform this simple exercise at home and with no equipment.

Here’s what you should pay attention to:

  • Lie on your stomach. 
  • Concentrate on keeping your toes in contact with the floor throughout the exercise. 
  • Position your hands at head height and lift your upper body as far as you can. 
  • To fully work your back and shoulders, make sure you lift your elbows as well.


This full body exercise is extremely demanding on your strength and endurance. The Grasshopper strengthens and stabilizes your shoulders, dynamically strengthens your entire core-musculature system, improves your explosive power, improves hip mobility and stretches the back of your thighs.

Here’s what you should pay attention to:

  • Place your hands vertically under your shoulders. 
  • Consciously tense your abdomen to avoid your back collapsing downwards.
  • Try to place your front foot as close as possible to your hand. 
  • If you find this difficult at first, incorporate stretches for hip flexors and hamstrings into your warm-up.

Devil Jumps

Devil Jumps are another popular and effective strength and endurance exercise. With this move you’ll train your entire leg and gluteal muscles and improve your reflexes and coordination at the same time.

Here’s what you should pay attention to:

  • While doing the squat, keep your back straight. 
  • Push your knees slightly outward. 
  • Make sure the transition from jump to landing is dynamic.
  • Try to cushion the landing by going directly into the squat and starting the next jump.


This bodyweight exercise flies under the radar, but is an extremely effective way to train your shoulders, legs and gluteal muscles while improving your shoulder and knee mobility.

Here’s what you should pay attention to:

  • Start in the push-up position with your arms extended. 
  • Place your feet so that you can almost rest your glutes on your heels as you move backward. 
  • Your knees will remain in the air throughout the exercise.

Get fit with Urban Sports Club

Ready to apply your new-found knowledge from Coach Zimo? Then book one of our many live bodyweight classes and bring movement and variety back into your everyday life.

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