Total Body Warmup & Interval Training Workout With No Equipment

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I'm here at the park where I'm going to do my interval training and bodyweight exercises. Today I'm going to show you some fun stuff to do without a single piece of equipment. All I'm going to do are some dynamic stretches and bodyweight movements.

First, start with high-knee runs and return with butt kicks. Next move down and back going side to side while squatting. Follow that up with elbow to instep lunges followed by inchworms.

The next exercises you can do are duck-unders and step overs. Both of these are great if your hips are tight. These 2 exercises will really loosen them up.

Next, I want to slowly make my way into some hard sprints with the first 2 being on an intensity level of a 6 out of a 10. After that, you will sprint at a 9 out of a 10 (about 25 seconds). After you are done with your sprints, you will want to do a bodyweight exercise of 20 pushups. Rest about 20 seconds and repeat the sprints. This time you can do prisoner lunges. Rest 20 seconds and sprint again and back down into a plank position. Run a sprint again and back and then move down into a side plank.

I like to mix it up with a side movement down and back. Follow this up with some more pushups or close grip pushups. Any type of agility patterns with some bodyweight exercises will work. No need for any equipment, just lots of fresh air!

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[smithersandburns]

Is there another video that shows the reactions of passersby who are watching him do all this at the park? 

[PWRRMW91]

lol you guys who care what people think when they look at you sprinting in the park don't have visible abs either... i would rather look weird exercising in the park with a body of a Greek athlete than the fat guy walking buy or staring out his window laughing... whose making fun of who when your at the beach or a pool ;-)

[smithersandburns]

@PWRRMW91 It's not that I care what they think really, it's that I think it's funny. Go do some sideways lunge walks and step over invisible hurdles in the middle of a busy public park or by the front window of a busy restaurant and tell me that's not funny.

[footballplayar56]

@PWRRMW91 who's*

[123bathinapes]

@smithersandburns You're working on your body, and you care what some big belly dude eating a donut thinks of you?

[lala1234happi]

@smithersandburns lol! There r probably vids making fun of this! lol!

[SlowAndSteady2]

@npalok Yeah, but that just gives them a excuse to talk to you.

[DjKrisyOfficalMusic]

1:20 space jumpstyle...lol

[aznguyjo]

holy crap yep im only going to do these at night and in my backyard

[gypson]

nice crab impression!

[Chesterdacat]

Nice! Diff looks like a gr8 warm up. Will do! Shits no fun when I pulled my psoas..lost alot of hard earn body weight from tight hips, due to not properly warming up. Thanks for the video!

[TraceurMeeka]

Thanks, awesome info!