Tommy Castano leads a 10-minute full-body circuit at Crater Lake with no equipment needed. Thirty-second intervals cycle through core, lower-body, cardio, and boxing moves like standing crunches, squats, jab-cross, and high-knees. Repeat it twice for a 20-minute workout to build strength and endurance.
What's up everybody? Tommy Castano, founder of Outdoor Body, here at Crater Lake National Park. We are in Oregon at a pristine lake, the deepest in the country, and we have an Outdoor Body beginner's workout just for you. Once again, beginners getting acclimated, getting used to the these movements to advance to more of the higher level Outdoor Body movements and exercises. So it's gonna be 10 minutes nonstop. This is gonna be a fusion. We're gonna mix up everything. Every 30 seconds we're gonna be standing up for the most part. A lot of core, squat, cardio, boxing. We're gonna mix it all up right here, right now. So we're gonna get right into it. We're gonna do standing crunches, 30 seconds in 3, 2, 1, let's go. Standing up, just crunching. Crater Lake in Oregon, 7th deepest in the world. Let's go. Hands beyond the head. Remember, core tight. Nice and easy. 30 seconds, bringing the knees straight up. 10 seconds. 5, 4, 3, 2, 1. We got our squats, shoulder-width apart, coming straight down, straight up. Nice and easy. Remember, your core tight right here. Down, up. You go down as far as you can, keeping your core and booty as tight as possible. Down, straight up. Sometimes you can bring your arms straight out, get more extension in your hips. There you go. Let's get it. 5, 4, 3, 2, and 1. We got jumping jacks. Let's go, nice and easy. 30 seconds. Nice work, doing good, feeling great, getting that outdoor body workout in. Woo! 10 seconds. 5, 4, 3, 2, 1. We're gonna do a jab cross now. 1, 2. So I have boxing tutorials. Right now, just focus on twisting your waist, turning your body. 2, 1, 2. Nice and easy. 2. There you go. 30 seconds. 10 seconds left. Come on, you got this. 5, 4 3, 2, 1. We have lunges now, so nice and easy. Remember, down, straight up, down, straight up. Keeping the core tight, always belly button to spine. 5 seconds. 2, 1, here we go. We got running in place, but you pumping the arms, bringing the knees up as high as possible, just like that. Good work, 15 seconds. Next we're gonna do a cross crunch. 5, 4, 3, 2, 1. So squeeze your hands tight, it's gonna cross, bringing the knees up, crunching in. There you go, working hard, looking good. Woo! 10 seconds. 3, 2, 1. We're gonna go sumo squat, super wide, belly button to spine, straight down, straight up. So for this, you want your knees facing your second toe, straight down, straight up. We got 10 minutes nonstop. Remember, that's why I built this. You can do this twice in a row, keep working towards progressing in your endurance and your strength. 3, 2, 1, we got uppercuts. Staying square in your stance, let's go. Uppercut straight up. Nice, nice work, you're doing great. Twistin' those hips. Come on, 10 seconds. 5, 4, 3, 2, and 1. So you're gonna squat halfway down just like this. We're gonna go in and out. So legs out, out, in, in, out, out, in, in, keeping your stomach super tight. A little bit of cardio, core, booty. There it is, good work. 5, 4, 3, 2, and time. So I want your legs together where you'll curl and lock out. Biceps, triceps, biceps, triceps, up and out. This one we're going to do for a minute straight. Really want you to engage your stomach and glutes. This is a full body even though we're concentrating on the bicep and tricep, hitting the upper body. Let's go. 1 minute nonstop. 30 more seconds. Doing good, come on. With these, I like to imagine like you have heavy dumbbells in your hand. Almost there, 10 seconds. 5, 4, 3, 2, 1. So you're gonna chop the knees, arms straight up just like this, just punching in the sky. Belly button to spine, core tight. 30 seconds, let's go. Chopping, doing great, looking good. Come on, 10 seconds. Next we're gonna do a shoulder complex and just decided we're gonna do that for a minute too because I really want you to feel it. It's start neurologically engaging your muscles. So same thing, I want your legs tight right here, stomach tight, squeeze your fist up and out. So from this angle, it's right here. Fist up, fist out. Up, out. Up, out. Let's go. Up, out. Up, out. Let's get it. Up, out. 30 seconds. Breathing, engaging, squeezing tight. You're doing great, let's get it. 15 seconds. After this, we're gonna do a little bit of toe taps right here. Ground taps. Tap, come straight up. Tap, straight up. So legs are tight, wide. Tap, coming up. Let's go, you got this! Doing good, looking good, feeling good. Come on, 5 seconds. 3, 2, 1. We're going hooks. So straight up, straight rear stance, turning heel, hip, shoulder. It's a fusion. We're doing everything, working every muscle in the body here. Let's go, turning. If you haven't boxed before, watch the tutorials. All you got to do is turn your waist, bring your fists across just like that. It's just for cardio right now. 3, 2, 1. So we're gonna do speed skaters. So tap, tap. It's more of a curtsy right here. I'm going super slow for you. Tap and tap. Come here, let's go, you got this. Tap and tap, let's go, 10 seconds. 3, 2, 1. I want you to do a sumo hold now, so legs super wide, squatting, arms straight out, holding that core nice and tight, just squeezing the booty. There You go, 15 seconds. Ah, beautiful summer day, little breeze, Crater Lake. We're gonna end, 15 seconds of a high plank in 3, 2, 1, let's go. Remember, shoulders directly above the wrists right here. 20 seconds. 15, let's go! 10 seconds. 5, 4, 3, 2, and time! Nice work! That is your beginner outdoor body workout here, Crater Lake National Park. Remember, mobility before, stretching after. You can always do that 2 times, make it 20 minutes right in a row. Pro. Highly recommend it, building up your endurance and strength to progress to the higher level outdoor body workouts. Thank you for joining me in Crater Lake. You have to come visit here if you never have. Come support this beautiful, beautiful land, and always no traces left behind. Thank you for joining me. I'm Tommy Cassano. I'll see you next time, and stay wild.
