Sculpt Your Whole Body In 15 Minutes

Outdoor Workout with Minimal Equipment

Sun’s out, guns out!

I love this time of the year. This is when we get to break free from the indoor stink and get an intense outdoor workout in.

There is nothing wrong with working out inside the gym, but every once in a while it’s important to move the workout to the outdoors. Smell the air, feel the sun and sweat your ass off with this 15-minute full body outdoor workout.

Sculpt Your Whole Body In 15 Minutes

This is one of the outdoor workouts that I send to my top clients for when they are at home or on vacation. The best part about this 15-minute full body workout is that you need minimal equipment. One dumbbell or any type of weight (could be kettlebell or plate) is all you need to get this outdoor workout in.

Ready to sculpt your entire body in 15 minutes? Here we go!

The Set Up

Place 4 cones or any kind of marker on the ground 10 yards apart

Sculpt Your Whole Body In 15 Minutes

How You Do It

You will do this in a “suicide fashion,” meaning that you will go back and forth between the exercises

Go from Cone 1 to Cone 2 to Cone 1 to Cone 2 to Cone 3, etc.

Cone 1
10 Goblet Squats
Forward Lunge, 10 Yards

Cone 2
Plank Roll & Row X 10 total (5 each arm)
Reverse Lunge 10 Yards

Cone 3

10 Bent-Over Rows (each arm)
Jog 10 yards

Cone 4

10 Push-Ups (chest hits bell)

Do this full-body outdoor workout as fast as you can with proper form. Your entire body will be dripping with sweat and you will definitely see some definition fast by incorporating this either as a finisher or full-body workout.

Stay tuned for more outdoor workouts!

Ben Boudro, MS, CSCS

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit

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