Warm Weather Workouts

Come summer and I move my workout outdoors. I love the fresh air, the cool morning breeze and being surrounded by greenery. About 3 years ago, I was introduced to my trainer, Carolyn Kaschak who I absolutely adore. I strength train with her a few days a week and look forward to our sessions. What I love most about working out with Carolyn is that she plays both therapist and trainer. Seriously, I love her dynamic and varied workouts which keep things interesting. Her creativity is apparent as my home has minimal equipment to say the least.
Carolyn shared a few of her favorite moves that are perfect for an at home workout. No equipment or membership necessary!
What are your at home favorite workouts? I would love to hear!

5 No-Equipment Exercises

Jack Knife Abs

What’s Targeted: Abdominals/Core

Execution: Lie on your back with leg bent and foot on floor, opposite leg extended, arms overhead.  Lift extended leg while bringing the hands from overhead toward foot, slowly lower the leg toward the floor while outstretching hands to starting position. 15 to 20 each side.

Pointer: Keep heel of elevated leg off the floor. You can opt to keep head and shoulders on the floor.

Jack Knife Abs

Jack Knife Abs


Bulgarian Split Squat

What’s Targeted: Lower Body, especially butt!

Execution: Split your stance, propping the front of rear foot (where your shoe laces are) on a sturdy chair, ottoman or bench.  Make sure the front foot has ample distance so the knee doesn’t extend over the toe. Lower the back knee toward floor while front knee flexes.  Once full range of motion is gained, pause for a 2-second count, (let the muscle, not the momentum do the work!).  Drive through the front foot to start position.

Pointers: You’ll have to finesse the back foot so that just the right amount of foot is on the bench; otherwise, the shin will hit the bench. Some people like to place the top of the toes on the bench. I prefer the instep for deeper range of motion.
When descending into the split squat, keep the torso tall with no flexion at the waist.

Push Up

What’s Targeted: Upper body, chest, shoulders, triceps and core.

Execution: Get into a plank position, hands shoulder width apart, finger tips pointing ahead and feet together, bracing glutes and core. Lower into bottom position, keeping forearms straight as possible. Press out of the bottom position to start position.

Pointers:  Avoid crossing ankles. It throws off alignment. Neck is neutral.  Try not to bow the head to achieve a seemingly deeper pushup. Just because your head is an inch from the floor doesn’t mean your torso is! A less challenging alternative is a wall pushup.


What’s Targeted: Triceps, shoulders

Execution: Sit on the end of a bench, chair or ottoman. Place hands on edge, fingers pointing to back of body.  Shift your body off the bench and slowly lower buttocks toward the floor.  Let range of motion determine depth. Push up to starting position.

Pointers: Keep body close to bench and avoid shifting too far forward which taxes the shoulders in a bad way.


What’s Targeted:  Cardiovascular system

Execution: Explanation most likely not needed but you can get creative with variations which include Traditional, Cross, Prisoner, Weighted and Plank. Traditional is arms overhead; cross in front of chest; prisoner are hands behind the head; weighted is hands overhead in a pressing motion and plank includes the hands and forearms.

Prisoner Jacks

Squats with a Little Kick

What’s Targeted: Legs/Glutes Medius
Execution: Stand with feet slightly wider than hip width apart, toes pointing forward. Initiate a squat by sitting your hamstrings back, shins vertical. Drive your knees out laterally to fully lower into the bottom position. As you drive through the heels to start position, laterally raise a leg. Repeat 20 times each side.

Squat with a Kick

Put It ALL Together

2 Rounds of:
20 Traditional Jacks
Bulgarian Split Squat 15 each leg

2 Rounds of:
Cross Jack
Push Ups 15-20

2 Rounds of:
Prisoner Jack
Dips 20-30 reps

2 Rounds of:
Plank Jacks
Jack Knife Abs
Squats with a Little Kick

Carolyn’s motivational tips:

  1. Music!
  2. Partner up with a family member or friend.
  3. Include it in your daily to-do list.
  4. Dress the part.
  5. Leave your phone in another room.

Here are some of my own:

  1. Upon waking, put on exercise clothes
  2. Exercise first thing in the morning
  3. Find a trainer who inspires you
  4. If possible, have a trainer come to your home as it leaves very little room to wiggle out of your workout.



1 Comment

  1. Barbara
    July 18, 2017 / 8:26 pm

    I guess there’s no excuse for me now when I go away!!!
    There’s a great little workouts.

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