In this 20‑minute nonstop outdoor HIIT session, Tommy Cassano, founder of Outdoor Body, leads a "Peak Fusion" workout at the Wall of Windows in Bryce Canyon National Park at sunrise. The workout is divided into four 5‑minute blocks: core, upper‑body, lower‑body, and a boxing cardio burnout, each performed in 1‑minute rounds with no rest. The transcript details every exercise (e.g., half‑squat crunches, wild planks, alternating pikes, spider push‑ups, supermans, crab dip touches, diamond push‑ups, squat jumps, curtsy lunges, sumo taps, side‑kick backs) along with timing cues, form cues (core tight, knee‑over‑toe, breathing), motivational shouts, and occasional scenic commentary about Bryce Canyon’s geology. The session ends with a reminder that viewers can repeat the circuit for a 40‑minute workout, add 5‑minute mobility warm‑up and 5‑minute stretch cool‑down, and a conservation message to leave no trace. The overall tone is high‑energy, instructional, and enthusiastic, aiming to guide viewers through a full‑body, high‑intensity workout while showcasing the natural setting.
Chapters
What's up everybody, Tommy Cassano, founder of Outdoor Body, here in Bryce Canyon National Park at the Wall of Windows. We have a Peak Fusion workout for you right here, right now. It's sunrise, we're going 20 minutes nonstop. This is going to be a burner. We got 5 minutes of core, 5 minutes of upper body, 5 minutes of legs, and then 5 minutes of boxing burnout. We're about to get after it. It's 1-minute rounds non-stop. Bryce Canyon is looking beautiful this summer morning, so we're gonna get after it. We're gonna start with a half Squat crunch, side to side, warming up that full, full body and that core. Let's get it in 3, 2, 1, let's go! Half squat crunch, crunch, let's go! Crunch, crunch, keep the core tight, stomach tight, let's get it! Hands behind the head, activation, let's go! If you've never been to Bryce Canyon here in Utah, it is absolutely stunning. It is just wonders. As you can see behind me, the wall windows formed over millions of years. It's just— this place is wild. We're getting wild right now. Let's go! We got 10 seconds. 3, 2, 1 more. And 1. We have our high plank right here. Knee, knee. Then we're going cross cross. So same side, knee, knee, and cross, cross. Let's go. Knee, knee, opposite, opposite. Let's get it. Remember, keeping that core tight, belly button to spine, squeezing. Let's go. Same side, then we go opposite, opposite. Breathing, let's go.
20 seconds, let's get it.
One more, let's go. Knee, knee, opposite, opposite, here we go. We're on our back, we're doing our running crunches. Hands behind the head, come up, crunch, crunch. So elbow hits the knee, let's go. Breathing in, breathing out, warming up that core. Let's get it, baby!
Come on!
30 seconds. 15. 5, 4, 3, 2, 1. We have our low plank openers. Here we go. So sometimes I call these wild planks. So right here, low plank, and we're opening all the way up, keeping that core tight. Here at the wall windows, let's get it.
Come on.
I mean, this is just a pure display of Mother Nature right behind us. You can see those little windows up there.
Let's go!
Remember, keeping the core tight, open up that side.
Let's get it!
Come on, it's peak time, baby! 15 seconds. 10 seconds. 3, 2, 1 more. 1. Here we go, we got our alternating pikes. So right here, we're gonna tap, stretch all the way back, tap. Let's go. Stretch, tap. Coming all the way back, core tight, locking out, tapping up. Last round of the core, and then we got that upper body shred.
Woo!
30 seconds, let's get it, baby! What's up, Bryce Canyon?
15, 3, 2, 1.
We got spider push-ups, so it's a push-up and your knee comes to your elbow at the same time. So right here, push-up.
Whoo!
Nice and slow. We got 1 minute hitting that upper body, baby. Let's get it. Elbow hits the knee.
Let's go.
We can burn out quick on these ones. 30 seconds. 20 seconds, come on. 15. 10 seconds. Shoot! One more. Now we're just flopping on our stomach, alternating supermans. Remember, right hand, left leg, alternating, straight up.
Let's go! Breathing. Come on!
Squeeze your lower back, get that activation going, baby. Come on, wall of windows here in Bryce Canyon. 30 seconds. Ooh, 20 seconds. 15. 10 seconds. 5, 4, 3, 2, 1. We got crab dip touches. So just like this, crab dip, touch, touch. So triceps, triceps. Tap, tap, let's go. Tap, tap, triceps. Tap, tap, come on, get those tris, work them, baby. Come on, straight down, dip, lock out at the top. 30 seconds, let's go. Early morning sunrise here in Bryce Canyon. What else could you ask for? Dip, tap, tap. Let's go. Dip, tap, tap. One more. Dip, tap, tap. We got our wild push-ups, so wild stance. Right here, hands face in slightly, 2 inches off the ground. So we got a push-up right here, tap your toe, tap your toe, push-up, tap, tap. See it from the front right here, you got to push-up, tap, tap. You're keeping that stance nice and tight, squeezing those triceps. And those biceps. Let's go, let's get it!
20 seconds, almost there, come on!
And time. We're gonna do our back and tri burnout. We got our back crunches, so remember, squeezing super tight just like that. Elbows all the way in. We're just going 30 seconds, then we're going tricep push-ups, which are diamond push-ups. Squeeze and let's go. We're just burning out upper body. 5, 4, 3, 2, 1. 30 seconds, diamond push-ups. Stay on your knees, burn out.
Let's go!
20 seconds, then we got lower body. Let's get it! 10 seconds. 5, 4, 3, 2, 1. Here we go. We got a squat jump, then 3 squats. 1, 2, 3. Let's go. Squat jump, explode. 1, 2, 3. Squat jump, explode. 1, 2, come on. Squat jump. 1, 2, 3. Squat jump. 1, 2, 3. Come on now, getting wild here. Embrace squat jump. 1, 2, 3. Come on, last one. 1, 2, 3. We got our double pump curtsy, so 1 2, 1, 2. Keep your core activated and tight. 2, 1, 2. Come on, squeeze those glutes, fire it up. Time to burn those legs out. Let's go, squeezing tight. Yeah. If you've never been to Bryce Canyon, you have to come. These hoodoos formed after millions of years from the weathering. They form in walls, then windows, and then the actual— you see the spiral peak hoodoos. It is just amazing. The vast amphitheater of Bryce. Let's go, we getting it. 5 seconds. 2, 1. We got our lunge walk. Want your hands behind your head, straight down, coming up, turning. You can stay in one spot too, just go forward. Can you go backwards if you want? Let's go. I'm on the little ledge as always. Lunge walk. Can always just stay in place too, lunging just like that, depending on how much space you got.
Let's go.
Straight down, make sure that knee does not go past the toes. 20 seconds. Turning and burning, baby. Let's go, almost there.
5 seconds.
2, 1. We got sumo, super wide tap, explode up. 3 sumos. 1, 2, 3. Let's go, tap. Explode up. 1, 2, 3. Let's go! Explode up. 1, 2, 3. Again, explode up. 1, 2, 3. Come on! 1, 2 3, explode. 1, 2, 3, come on, tap. Finishing off a little glute complex. Last one, explode up. 1, 2, 3, all fours. We're just going side Kick back. Side raise, kick back. 30 seconds right, 30 seconds left. All the way up, kicking back. 90 degrees, kick straight back. Let's go, 15 seconds. 10 seconds. 5 seconds. Switching sides, left side, let's go. 20 seconds, then we got boxing burnout. It's a speed and power, let's go. 10 seconds. 5, 4, 3, 2, 1 more. 1. Here we go, boxing stance. Don't worry too much about stance, it's just 1, 2. We're going speed nonstop. Keep the core tight. Turning your hips, using your full body on all these movements. This is our full body cardio burnout. Boxing, one of my favorites. Keep the elbows in, bring it back to the chin. Let's go, just burning out. You don't have to be a boxer to burn out with some boxing cardio. Let's go, almost there. See how I'm turning my hips every time? Not just shoulders, get your full body into it.
15 seconds.
Come on. 5, 4, 3, 2, 1. We got power. 2, 3, 4. My favorite power combinations: cross, hook, uppercut. Cross, hook, uppercut. Cross, hook, uppercut. Let's go. Cross, Hook, uppercut. Cross, hook, uppercut.
Breathe.
Cross, hook, uppercut. Let's get it. 30 seconds. Let's go. 15, let's get it burning. Next we're doing speed, just 1, 2, 3, 2. Turn the hips, here we go. So 1, 2, 3, 2, 1, 2, 3, 2, fast. 1, 2, 3, 2, jab, cross, hook, cross. Breathe. 3, 2, 2, hook, turn. Let's go. 2, 2, 3, 2, 1, 2, 3, 2, 1, 2, 3, 2. Let's get it, baby. Box some burnout. Outdoor Body Fusion here in Bryce Canyon. Keep the eye on the prize. Let's go, 20 minutes nonstop. 5 seconds. Here we go, we got power. Square up your stance. Uppercut, uppercut, hook, hook. So square your stance up. Uppercut, uppercut, hook, hook. Let's go, core tight. Come on. Moving aside. 4, 4, 3, 3. 30 seconds, let's go. Almost there. 15 seconds, let's get it. 10 seconds, let's go! Fishing off last round of burpee. 1, 2. 5 seconds, let's go! Last round, 1 minute, let's go! We got burpee coming up, jab cross. Let's get it coming up. 1, 2. Almost there. Let's go! Coming up to full push-up jab cross. Let's get it! 1, 2. We got 30 seconds left.
Come on!
Bryce Canyon! Here at the Wall Windows, finishing strong. 15 seconds. 2 more. Jab, cross. That is it, your Outdoor Body Peak Workout here at Bryce Canyon National Park. Remember, you can always do that 2 times, make it a 40-minute peak workout, a burner. 5 minutes of mobility before, 5 minutes of stretching after, in iconic locations like the Wall Windows here at Bryce Canyon. Thank you for joining me. I'll see y'all next time for outdoor body workout. Please visit Bryce Canyon and always leave no traces behind. Preserving the land for future generations. I'll see y'all next time, and stay wild!
