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A GYM WITHOUT A GYM

Training straps hanging from a tree with sea views behind them.

Lucky dips and gym - without a gym. We do not have exercise machines. You are already the best machine there is.

We have suggestions for both long and short walks, and have developed a programme inspired by nature itself, with nature as your training partner. Tree trunks, stones, sand, hills — and something for every level.

There is, however, one exception. We are rather fond of TRX — a simple and effective training companion for the whole body.

OUR WORKOUT PROGRAMME

The programme has been developed by Philip Due Schmidt, Olympian roller and ice speed skater.

PROGRAMME 1

Bodyweight cardio for your cardiovascular system

Goal: Raise your heart rate and get plenty of fresh air

Duration: 1–2 rounds · 15–30 min total · 45 sec work / 45 sec rest (shorter rest = more intense)

Equipment: Yoga mat · Start on the beach, then move to grass or indoors

PROGRAMME 1
  1. Power walk or run up the stairs — 1–2 times (use the stairs leading down to the beach)
  2. Star jumps - 10 reps
  3. Walking lunges
  4. Plank with shoulder taps
  5. Mountain climbers
  6. Squats — with or without jump

Round 2: Repeat the programme from the beginning — skip the warm-up

PROGRAMME 2

Full body training, strengthening legs, core (abs, back and hips) and arms

Goal: Quality repetitions targeting the whole body

Duration: 30 min total · 6–10 reps depending on level · 2–3 min rest between exercises

Equipment: TRX straps · Kettlebell or stone (one light, one heavy) · Yoga mat

PROGRAMME 2

PART 1 – LEGS

  1. TRX squat
  2. Glute bridge – with or without kettlebell
  3. Lunges
  4. Deep stair steps – long strides, 2–3 steps at a time

PART 2 – UPPER BODY

  1. TRX row
  2. Single arm shoulder press – with or without weight (a stone with the kg written on it works well)

PART 3 – CORE.

  1. Side plank rotation
  2. Heel taps

PROGRAMME 3

Full body training, strengthening legs, core (abs, back and hips) and arms

Goal: Mobility, wellbeing, and recovery

Duration: 20 minutes in total. 30 seconds or 6-8 slow repetitions per exercise, with optional breaks between exercises. Naturally, you may skip exercises and choose only parts of the programme

Equipment: Resistance band and yoga mat

PROGRAMME 3

PART 1 – ACTIVATION, MOBILITY & STRETCHING

  1. Cat-cow
  2. Resistance band pull-aparts — hold the band stretched in front of the body
  3. Dynamic hamstring stretch — lift one leg at a time up and down
  4. Ankle mobility with resistance band — with or without the band, remember to place the band below the ankle
  5. Lizard stretch / hip stretch — step one foot forward and lower the hips towards the floor
  6. Thoracic rotation on all fours / side stretch
  7. Standing side reach / standing side stretch
  8. Seated twist
  9. Simple neck stretch — lower the shoulders and gently tilt the neck in all directions

PART 2 – BREATHING EXERCISE

If you like, finish with 2–3 minutes of box breathing or another calming breathing exercise.

PROGRAMME 4

Couple core club

Goal: Core training and teamwork

Duration: 15 minutes in total. 40 seconds work / 20 seconds rest

Equipment: Yoga mats, TRX straps, indoors or outdoors.

PROGRAMME 4

PART 1 – LEGS

  1. Single Arm Row
  2. TRX — each partner holds one strap
  3. Plank partner high fives
  4. Leg throw-downs
  5. One person performs TRX pike knee tucks (while the other holds a plank)
  6. Side plank rotations
  7. Heel taps

Take a short break and repeat the circuit.