No equipment? No excuses!

Medena and Roxy training in Royal Richmond Park, London, the hunting ground of Henry VIII !

Medena and Roxy training in Royal Richmond Park, London, the hunting ground of Henry VIII !

If you're not a member of a gym or are holidaying in a remote location and have no equipment whatsoever, this rugged, down to earth workout is for you!

You don't need access to a full gym, track or pool to get a workout in. There is plenty of non-standard equipment out and about, if you just take care to look. Try these ideas to save money on gyms in the long run, or to make sure you stay toned during your vacation.

Rocks or boulders

Find some smooth ones and use them as a weight for whatever exercises you want to do: squats, lunges, step ups. If you want to use lighter weights for an arm workout, you can fill some bottles with water, or use a couple of cans of baked beans (or any food!) for biceps and tricep exercises. If you're holidaying, be prepared for a few strange looks from locals!

Body weight exercises

There are plenty of exercises you can do using nothing more than your body weight, and no equipment is necessary! Push ups, plank, and sit ups on a patch of grass will keep your upper body and abs in check.

Climbing frames and playgrounds

You can find these almost anywhere. Use climbing frame bars and rings for pull ups, do shuttle runs and ski-sits to work your leg muscles, and use the frame itself for a full body stretch afterwards.

Benches

These can be used for step-ups and tricep dips. Increase the intensity of the step ups using a makeshift weight from a rock or stone. You can also do back extensions lying on your front and getting a friend to hold your legs as you dip your upper body down below the bench - just watch out for splinters!

Stair running

A good set of stairs can give you a great strength workout, targeting your hamstrings, glutes and calves. Make sure the stairs are sufficiently steep, and you have at least 50 steps to run or walk up. Do a test run to judge the difficulty of the workout, and then set yourself a workout goal of 6-10 reps, depending on how you feel and the steepness of the stairs.

*Hot Weather Tip: If you're doing these workouts on vacation, avoid the midday sun and make sure to drink plenty of fluids, replenishing your body with the electrolytes it needs.

- Coach Medena 
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