It’s summer, get outside already!

I’m an unashamed basher of commercial gyms, especially the ones in Switzerland. I just don’t believe that they offer the kind of atmosphere conducive to getting fit. Most trainers who work in these places are able to do little more than show you how to use the machines. If they write you a program, it will probably consist of the standard 3 sets of 10 reps at several weight machines, followed by 20 minutes of cardio on the treadmill. You should follow that program for the next 18 months, which will no doubt lead to little progress and much frustration.

Yes, commercial gyms have nice machines, treadmills with tv screens and jacuzzis and saunas. All those things are well and good if that is what you want, but they offer precious little in the type of equipment need to get fit and strong. Barbells, power racks, kettlebells, chin-up bars and good old fashioned floor space are in short supply, and as for intensity, forget about it.

Unfortunately most people who go to these places are unaware that there are much better options for getting in shape. Not only are they cheaper, more readily available and more fun – they are right on our doorstep. I’m talking of course about training outside. There are a myriad of different bodyweight exercises that can be done anywhere, and most parks in Switzerland also have playground equipment that can also be used for exercise.

Add some other cheap and portable items like a skipping rope and rings and the workout possibilities are endless.

Here are some examples of exercises that you can do at any park. All of these exercises can be scaled and below you will find different progressions based on your own fitness levels.

A quick disclaimer on the below video and the demo of the squat. Please don’t try to imitate my form! As I have extensively documented before on this blog, I have horrific hip mobility due to a malformed hip joint. That is why my back is not straight at the bottom of the squat – please don’t imitate this and keep your back straight!

The above exercises are just a dip in the ocean and other simple options where no equipment is necessary are burpees, broad jumps, lunges, bear crawls, handstands, forward/backward rolls, planks etc etc. If you want a really good fat loss workout, throw in some short sprints.

Rather than separating strength and cardio, combine them a la CrossFit. Try 5 rounds of 60m sprint, 10 body rows and 10 push-ups and see if that doesn’t test your strength and cardiovascular system. It will also test your mental strength and how long you can put up with that kind of pain.

There is no right and wrong to putting together a great workout on your own. Incorporate any of the exercises above, watch your form, ratchet up the intensity and keep it short and sweet. Set the clock for 10 minutes and do as many rounds of 10 lunges and 10 burpees as possible. What about swimming? Last time I checked Geneva had a large, accessible lake, another great option to potentially add to a workout. The options are endless, get creative, get outside and get training!