No gym? No problem! A hectic travel schedule or no access to a gym are not sound reasons for neglecting your workout. After all, you can get in a strength-training workout just about anywhere at anytime. If you have 20 to 30 minutes and the physical ability to move, you can get in a workout.

This is a great time of year to take your workouts outside. And sure, it’s pretty easy to target the lower-body with activities like running, biking, squats, lunges and plyometrics, but you’ll have to be a little creative to make sure you target the upper body and core as well.  

The following upper-body and core body-weight workouts can be done anywhere—the only equipment you need is a bench. But even if you don’t have a bench, don’t worry—there are alternatives provided below.

Chest Challenge

For the Chest Challenge workout, complete as many rounds as possible in 20 minutes. Rest when you need to and always listen to your body. If you are up for the challenge, do this workout two times per week and try to increase the number of rounds or reps you do in a given workout.

Core Crusher

For the following Core Crusher outdoor circuit workout, aim to get in three rounds, for a total of nine minutes. Again, always listen to your body and rest when needed. Form is critical with planks—it’s common to arch or curve the back when fatigue sets in. At this point, drop to your knees or simply rest. There is no need to get injured while working on strengthening your core. To increase the difficulty of this workout, add time to each exercise (e.g., increase each exercise by 15 seconds).