Tommy Cassano leads a 10-minute bodyweight HIIT workout in Monument Valley with five movements: side animal walk, inchworm with leg lifts, reverse duck walk, bear crunches, and frog hops. Each exercise runs 50 seconds, followed by 10-second kangaroo-hop bursts, with no rest between rounds.
What's up everybody? Tommy Cassano here, founder of The Outdoor Body, and today we have a Wild Flow Workout. We are out here in amazing Monument Valley. This place is so magical. I love coming out here. So happy to bring you a sick outdoor body workout for you right now. So we have 5 exercises we're gonna do today. First one is gonna be a little bit of a side animal walk right here in this position, right here. We're gonna go side to side. Next one, we're gonna do an inchworm right here. Leg lift, leg lift, coming into an inchworm. Then we're gonna go reverse duck walk. So remember, right here, keeping our booties low, just like that, back and forth. And in between, we're gonna be doing kangaroo hops, right like that. Fourth exercise, we're gonna do a bear crunch right here, crunching up, right here, crunching up, right here, crunching up. Maro knees, keeping your core tight, coming up and tapping the elbows. And then the last one, we have a frog hop right here, tap. Coming up. All right, so we're gonna get right into it right now. Monument Valley, remember, 10 minutes, that's all you got. 110% effort right here, right now. So it's gonna be 50 seconds on, 10 seconds kangaroo hops. In 3, 2, 1, let's get it! Animal side walk. Remember, keeping your core nice and tight. Right here. Boom. 50 seconds. Let's go. Give you the side view. As always, I'm close to the edge, so I always keep it nice and safe. This one, make sure your shoulders are stacked above your wrists. Core nice and tight. Butt tight. Woo! 15 seconds left. Let's go. Oh yeah, I lied, we're doing 50 seconds. So yeah, now we got 10 seconds. Come on now. 2, 1, right here, Kangaroo Hop. Keep your core tight, staying on our toes, popping straight up. Next we got the inchworms. Butt lift right here. So down, down, down, lift, lift, coming straight up. Core tight. Coming all the way up. Lift, lift. Remember, keeping the core tight. Squeeze up. Butt tight when you lift your legs. Let's get it, come on. Monument Valley, place is sick.
20 seconds.
Next we got the reverse duck walk. 5 seconds, come on. Kangaroo hop. Remember, just a little bit of cardio in between. 5 seconds. 2, 1, let's go. Reverse duck walk. Butt low, core tight.
Let's go.
Remember, really digging into the glutes, getting into the hamstrings and the booty. Stomach, belly button, and spine. Let's get it. Come on. Ooh, 25 left. Make it burn.
Let's go.
Oh yeah, come on. 10 seconds left. 5 seconds. 2, 1, and our hops.
Come on!
5, 4, 3, 2, 1. Bear crunches. So same in the animal position, you're gonna crunch straight up. Remember, try and get your elbow to hit your knee, just like that. Let's go, 25 seconds. Squeeze it tight, let's go. 5 seconds, come on. 2, 1, and we got the hops. Let's go, 5 seconds. 4, 3, 2, and And 1. Last exercise, frog leaps.
Let's go! Come on, come on!
Then we got round 2, 5 minutes straight, another 5 minutes straight. Let's go, let's get it!
Turn around. Oh yeah, come on!
Legs are burning. Let's go! You should be sweating right now. Wherever you are working out, imagine you're with me in Māni Valley. Let's go, kangaroo hops. There we go, right back to it in 3, 2, round 2, let's go. We got our wild walks, animal walks. Side, core tight. Come on, 5 more minutes of hard work.
Let's go.
Feeling in your booty, in your stomach, keeping that core nice and tight. Oh yeah, 20 seconds, let's go. Come on, 10 seconds. Oh yeah, 5, 4, 3, 2, 1, hops!
Let's go!
Look at this place, absolutely amazing. 2, 1, here we go. We got inchworms, leg lifts coming straight up. A lot of rocks on the ground. Make it burn. Remember, stretching out the core. Leg lift, leg lift. Core, leg lift, leg lift. Oh yeah, make it burn!
Let's go! Leg lift, leg lift, leg lift.
5 seconds, come on! And hops. Remember, 10 minutes hard as you can. If you have time, if you want to, you can always challenge yourself and do another round. Here we got reverse duck walks, digging into the glutes, into the core, squeezing everything nice and tight. Remember, 10 minutes, we're doing this no breaks. A little bit of Wild Flow high-intensity interval training for 10 minutes non-stop.
Let's go!
20 seconds left. Almost there, guys. 10 seconds, let's go! 5 seconds, come on. 2, and time. Core tight. 5, 4, 3, 2, 1. We got our bear crunches. I'm gonna come over here.
Crunch.
Oh yeah, there he goes! Make it burn, come on! Almost there, 25 seconds. Last one, going right into our frog hops. Come on, 10 seconds left.
1.
Here we go, kangaroo hops. We're on our last one, going with the froggies. Tap, explode up. One more minute, let's go guys, hard as you can.
Squeeze.
Ooh, let's go, little froggies. Ribbit ribbit, come on. 20 seconds, let's go! These are a burner. Glutes should be on fire right now. Come on, 8 seconds, 2, and 1. Kangaroos, 10 seconds. Keep it tight.
Hop up.
Get it going. 5, 4, 3, 2, time.
Woo!
I'm Tommy Cassano, Outdoor Body, here in Monument Valley. Absolutely love this place. Thank you for giving 110% effort each and every day, day in and day out. 10 minutes. To absolutely change your mindset, change your body, and get after it every single day. Welcome once again to Monument Valley. If you haven't been here, you gotta come visit. That's it, guys. Thanks for Outdoor Body. I'll see you next time.
