Dune Total Body Burn in Great Sand Dunes NP (no equipment) | 20 mins
Tommy Cassano leads a 20-minute nonstop workout in Great Sand Dunes National Park with four five-minute blocks: wild flow, lower body, upper body, and core. All bodyweight moves on sand, no equipment needed. Real-time coaching cues and form reminders throughout.
Chapters
What's up everybody, Tommy Cassano, founder of Outdoor Body, here in Great Sand Dunes National Park. We have an Outdoor Body Peak Fusion workout for you right here, right now. 20 minutes nonstop. We're going 5 minutes of a wild flow, 5 minutes of lower body, 5 minutes of upper body, then polishing off with 5 minutes of core, 1 minute non-stop exercises. We're going all in right here, right now. We're in Colorado, Sangre de Cristos Mountains right behind us. That is the foothills of the Rockies, the southernmost sub-range running into New Mexico. We have the tallest sand dunes in North America known as the Star Dune here, 750 feet Hi, we're getting wild here in the sand in Colorado. I hope you are ready. So we are going 1 minute non-stop. We're starting it off with Wild Jacks right here, right now. Let's get after it. Let's go in 3, 2, 1, let's go! 1 minute, just Wild Jacks getting it loose. If you've never been here You have to come. It's summertime. The sun has risen. One of the big activities here, which in the distance there's people, you go sledding on the sand dunes. It's really cool. Hiking is amazing. The Star Dune, as I mentioned, 750 feet high from the parking lot. It is a 5-hour round trip, they say. Let's go. 25 seconds. Working out in the sand anytime, anyplace, anywhere. What an amazing morning here. So happy it's a little windy because mosquitoes are very active right now. Here we go, we're going into our bunny hops. Remember, tap Straight up. Legs a little past shoulder width apart. Tap, straight up.
Let's go. Turn around. Let's get it.
30 seconds, going front. You can always go backwards too if you want.
Let's go!
20 seconds, we getting it nice and early before That sun kicks up too much. 2, 1. So we're going wild extensions. We're in our wild stance right here, just like that. We're going to extend straight out, so the knee stays bent, arm straight out, core tight. If it's too much for balance, you can go a little wider in the stance. 30 seconds, let's go! 10 seconds.
2.
One more. Oh, we got our worm burpees. So right here, push-up, coming back, squat jump. Let's go. Worm, push-up, coming back, squat jump.
All day. Woo!
Let's go, 30 seconds. Kortzeit in the sand dunes. 10 seconds, last one. Woo, here we go. We got our bear crawl. Last minute, keeping it tight. We're gonna go forward, then backwards. You know I love these full body shred. Let's get it, get wild! Oh, 30 seconds, then we got our lower body.
20.
5, 4, 3, 2, 1. We got a squat, straight down, reverse lunge, reverse lunge. Let's go! Squat, reverse lunge, reverse lunge.
Squat, reverse lunge, reverse lunge.
All day, let's get it! Squat, reverse lunge. Remember, coming all the way down, core tight. Let's go, 30 seconds.
Squat, reverse lunge, reverse lunge.
15 seconds.
10 seconds.
One more, finish it off. Come on, here we go. We got our curtsy lunges, all the way down. Remember, going slow, it's all body weight, thinking about contracting the muscles squeezing super tight.
Let's get it.
Coming down, curtsy lunges. I love these ones.
Whoo!
Here we go, we got 30 seconds left. Always engaging the core, breathing through every movement. Let's go!
20 seconds.
Come on, 10 seconds left. 5, 4, 3, 2, 1. We got our front squat with the right So core tight, left leg forward, down, straight up. So I need you to tap straight up. So go down as far as you can right here, squeezing, leaning forward on that quad, just like that. We're taking our time. We're going a minute on the right, minute on the left. Let's go, 30 seconds. Squeezing. Come on, you got this. Really got to focus and concentrate on squeezing that quad, just like that. Even if it's just a couple inches, once you— as far as body weight, really focus on tightening that quad, neurologically thinking about tightening it up. And switch, left side, let's go. So right leg forward, down, straight up. Amazing morning. Actually wish you could see behind me, there's like 15 cowboys on horses in the sand dunes. It's pretty awesome. Come on, let's go.
Squeezing.
Almost there. Remember, focusing on that quad, squeezing tight. 30 seconds. Tap straight up, tap straight up.
Let's go!
20 seconds. 15 seconds.
Let's go!
10 seconds, almost there. 5. 4, 3, 2, 1. 360 squat jump. So we're just gonna make a circle, down, straight up.
Let's go, let's get it!
You can reverse too, go left. Just really explode on those squat jumps. Let's go! Squeezing.
Switch.
Tap the ground every time, make you explode more through.
Let's get it!
Come on, almost there. 15 seconds.
2 more.
Last one, let's get it. We got our upper body going wide to close grip push-ups. So slow, wide, in, in, close grip. Wide and close grip. Let's go. Wide, nice and slow. Close grip.
Let's get it.
Remember, quality over quantity. Close grip.
Wide grip.
Come on, 15 seconds, almost there. One more, come on.
Woo!
We got our shoulder complex up, out, down. So front, side, rear delts super tight. Overexaggerate like you have 100-pound dumbbells squeezing in your hands. You really have to focus on flexing those shoulders as tight as possible.
Let's go.
Up, lock out, down. Overexaggerate. Squeeze your belly button to spine super tight. Let's get it. Come on.
Woo!
Come on now. You got to think about those shoulders squeezing tight, flexing the fists all the way through. 10 seconds. Remember, this is just body weight, but imagine you got those dumbbells in your hand. 3, 2, 1. So we got high plank. Right here, back crunch, lock out, back crunch. So from the side angle, lock out, crunch, lock out, crunch. Squeezing that elbow all the way down to your rib cage. Let's go, squeeze up, squeeze. Let's go. Some people sand dune and behind us, it's all good. It is fun sledding down the hill, the sand dunes.
Let's get it.
20 seconds, let's go. 15 seconds, come on. 2, 1 more, and 1. Here we go, we got triceps. Squeeze your fist. We got 30 seconds just like that. Then we're gonna go kickbacks, 15 seconds. Once again, you got dumbbells in your hand, you're overexaggerating. Squeezing those tris.
Woo!
Let's go! Here we go, kickbacks. You got dumbbells, squeezing right here, flexing. Horseshoes in session. Horseshoe is the tricep. Let's go! Almost there.
10 seconds.
5, 4, 3, 2, 1. We got our core push-ups. So it's the low plank. Remember, this is the peak. Coming up, push-up. So coming down, coming up, push-up. You got low plank, the high plank, Woo! That's a burner. Low plank to high plank push-up.
Let's go.
Low plank to high plank push-up. Oh yeah, let's get it. Low plank. If you can't do this, just go low plank to high plank without going elbows straight up. Let's go, 2 more. Low plank, high plank, push-up. Low plank, high plank, push-up.
Whoo!
Closing out, we got figure 8s. We got our core session coming straight down, straight up.
Let's go. Let's get it!
Getting sandy here. Great Sand Dunes National Park.
Come on, let's switch sides.
Wind's blowing, the sand in my face. Come on, almost there. 20 seconds.
Woo!
10 seconds. 5, 4, 3, 2, 1. We got low plank with a side crunch right here. Boom! Coming in. So as you can see right here, that knee and elbow are trying to touch. Nice and slow, keeping that core tight, squeezing. Come on, this is our peak workout, baby!
Let's get it!
30 seconds. 20 seconds left, let's go! 15, 10, 5, 4, 3, 2, 1. Nice! We're gonna be in our boat position right here. We're just gonna tap and tap and tap. So remember, trying to get in this position right here. Tap, coming up.
Tap, tap, tap. Let's go.
Keeping the core tight. Belly button to spine. 30 seconds.
Let's get it. Woo!
We're burning. Let's go. 20 seconds. If you can, you can lock out your legs. I like a slight bend in my knees. Just cause my flexibility right now. 5, 4, 3, 2, 1. So we got high plank bird dog. So high plank right here, straight up, come down, straight up, come down. Flock out as much as you can. If you need more bounce, get a wider Stance.
Let's go!
Great Sand Dunes National Park, step it up, let's get it! 30 seconds, nice and slow. Almost there, come on. 15 seconds. 5, 4, 3, 2, 1. We got flat on our back right here. We are just going to go opposite, straight up, closing out. Left hand, right foot. Right hand, left foot. Breathing in, locking out.
Let's go, come on, almost there.
We got 30 seconds left. 20. Let's finish strong, come on.
10, 9, 8.
7, 6, 5, 4, 3, 2, and 1.
Woo!
There is our peak outdoor body workout, getting it in here in Great Sand Dunes National Park. Remember, you got your mobility before. You got your stretching after. You can always do that twice, make it a 40-minute peak workout. Getting after it each and every day. If you've never been to Great Sand Dunes National Park in Colorado, you have to visit. It is amazing. Endless hiking in the sand dunes. You can go sledding, you go horseback riding, all sorts of cool stuff here. Come visit if you can. If not, just keep working out with me. And Outdoor Body. Thank you for joining me. I'll see y'all next time. Stay wild!
