Tommy Cassano leads a 10-minute bodyweight superset in Bryce Canyon, alternating every 30 seconds between abs and glutes. Moves include high-plank hip taps, sumo-squat crunches, and side-plank thread-the-needle. Repeat 2-3 times a week or stack multiple rounds for longer sessions.
What's up everybody, Tommy Cassano, founder of Outdoor Body. I'm in Bryce Canyon National Park bringing to you an Outdoor Body workout. Today we got core and booty. That's it, core and booty. Every 30 seconds we're going to be changing exercises. Keep up with me. We're going to be mixing up, going high, going low, squeezing the glutes, engaging the core, the serratus, side plank, high plank, you name it, we're going to do it right now in just 10 minutes. Remember, go hard, squeeze, engage every muscle. It works. All you have to do is believe in yourself and get after it. Do your mobility before, do your stretching after. If you don't have time for that, just do 10 minutes hard nonstop. You can always make it 2 or 3 times too. So we're going to start off in a high plank and we're just going to go right here. I call it reaching into pockets, little hip taps. We're going to start there for 30 seconds in 3, 2, 1.
Let's get it.
So right here, just tap just like you're reaching in your pocket. Get the core nice and engaged. 5 seconds.
Boom!
Going right down here, just the right leg squeezing up. Remember, on these two, belly button to spine, squeezing your glutes. Oh yeah, knee to knee, full range of motion. One, switch. Now some people do a baby pump. There's a couple ways you can do this exercise, so I'm doing them the Outdoor Body way right now, so that's what I want you to do. It's all part of the program. Let's get it.
15 seconds.
Squeeze super slow. That glute should be on fire.
5 seconds. 2, 1, so.
We're going to be right here in a low crunch, crunching back.
Crunch.
This other leg should be in a lunge, so you're getting that glute on the other side. Crunch on this side. 10 seconds, then we're just switching.
3, 2, 1.
1, switch sides.
Let's go!
Engage that core. Gotta squeeze the core to make it work. That other side, burn it, baby!
Let's go!
10 seconds.
2, 1, here we go. On the booty, you're gonna lay flat, crunch, tap the toe, tap the toe, stretch it all the way back. Coming up. Let's get it. 10 seconds. Let's go, baby.
Good.
So next one, leg straight up.
We're just crunching, getting the top of the abs, core.
30 seconds.
My glutes are tight. Hamstrings tight. If you can, straight up.
Let's go, 10 seconds. 2, 1.
So going back on all fours, you're gonna tap, straighten the leg. I call this the rainbow.
Tap, tap. Tap, tap, tap, tap.
Squeezing that glute as it comes up. These exercises, they're not just booty, they're core too. So belly button to spine, squeeze it.
Other side, let's go. Mm, 20 seconds, let's get it!
10 seconds, 5 seconds, and so you're gonna do We're gonna do sumo squat crunch crunched—
Summo squad Crunch Crunch! Squat...
Whewwww!!!
Crunch?Crunch?! Suuummoo Squad!! Crunch Crushed?? Sumeau Quad??? Crunch Crunched!? Sueeemooo Squad!!!! Crunch Cruuncheeeessss!!!!! "Summmoooo" squaaddddeeee!!!!!!!! Submeowwww Squaaaddee! Huhhhwheeewwwwllehhlllhlhhhlllllhsllddddddhdjdhdljjljjljhjdjmhmmdwmfmmlmhlmhmhmmdwdjrfdjkfghdgfgmggmhgmbwgdmhbdbgaahgaaaghaaghaaaughaha-hahaha hohoho ho wowho oh my god you guys I'm so tired right now hehehey woo we did it yeah Yeah bro that was tough man That's why they call me The Beast Man because of all this crap dude wtf what am I doing here like just keep going though yo Don't stop there don't give up on yourself bruddas let go through anything for these abs ya heard whatchu sayin' to your body Yujiro Hanma uh huh huwhawhuwa ha haha Oh no way look at him train hard frick niggazzzzzeeh Ha ah whoopie da hoop de dodo que hace el rey del reggae y la salsa will be mine soonest lol Ah shit well fuck off then bitch see if she can beat her 1 minute mark by herself next time alright cool boys good job team muthafuckers beautiful work everybody holy cow how many times have people said 'beautiful workout'? Thank God nobody ever saw us training together cause otherwise somebody would've been mad but hey whatever still solid effort today okay come back tomorrow morning first thing when everyone else goes home cuz ain't nothing better than waking down from an intense ab session working those obliques while getting some sleep yes sir Crunch, crunch. Good.
We're gonna go in our side plank series right here. In, thread the needle, coming straight up. Thread the needle, straight up.
Thread.
Come on, 15 more seconds. I know it's tough.
Let's go.
You gotta work for it.
Let's get it.
How'd our burns— how's Harder it tries, you know it.
Come on, 3, 2, 1.
Other side, right away, right here, threading the needle. Let's go! Real people, real results out here in the national parks. Let's go, baby!
10 seconds. 3, 2, 1.
Back on all fours. That leg is straight. All you're doing is curling, locking out. Now you're gonna do this like 2, 3 times, like, what is this? By the 5th one, 6th one, that glute should be on fire, squeezing. We want that heel to touch your booty and lock out. Squeeze, lock out. Squeeze, lock out. Keep that back tight, keep that core tight. Switch sides. Nice work.
Lock out, lock out, lock out, lock out.
Oh yeah. Let's get it.
15 seconds, let's go. 10 seconds. 3, 2, 1.
So you're just going to come up in that animal position right here and just knee to elbow, squeezing that core tight. 15 seconds. Belly button to spine, I always say it, I'm gonna keep reminding you. Core engaged, squeeze.
Oh yeah, back on the back right here. We're gonna go right into A quick flutter kick.
I do always like to put my hands underneath the booty on this just so I'm really engaging lower core, not dipping into the back at all.
Oh, 5, 4, 3, 2, 1, standing up.
So arms straight out, I'm just gonna crunch and hold right here. Arms out, engage the core, static hold. That's it, 15 seconds. Squeeze the back tight. There you go, I know you feel it.
Come on.
3, 2, 1. Back on the knees right here. You're doing little circles.
Let's go.
15 one way. I'll tell you when to switch.
Switch.
15 the other way. Oh, it's burning. That is burning.
2 and 1.
Other side, baby circles.
Mm, switch.
Oh yeah.
10 seconds, let's go.
Finishing off just in the low plank with hip dips. 3, 2, 1, low plank, let's get it. Hip dips, finish strong. This is a great one to do back to back. Hit it one more time for another 10 minutes, make it burn. Make it burn more, make it burn hotter every time. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Whoo!
Yeah, that's your booty, that's your core workout for today. Thank you for joining me, Tommy Cassano, Bryce Canyon National Park, for an outdoor body workout. Engage your core, squeeze the glutes. These are exercises you should be doing at least 2-3 times a week. Remember, mobility before, stretching after. Do that same workout 2 times, make it a 20-minute workout. 3 times, make it a 30-minute workout. Thank you for working out in Bryce Canyon and Outdoor Body. I'll see you next time. Go get it! Give 110% in everything you do the rest of the day. Let's get it!
