Are the weekends sidelining your workouts? Once Friday hits, finding time for fitness can seem impossible. Luckily, you don't need a gym to crush calories and boost your energy. Whether you're beach-bound, in your backyard, or busy with your kids, you can make any space your personal fitness studio with these four simple total-body moves.

The foundation for the following routine is basics like push-ups, planks, crunches, and squats. To maximize your caloric expenditure and accelerate your results, we'll kick it up a notch by combining two exercises into one dynamic movement.

All you need is a sturdy bench or chair, and a cushioned surface. If you'd like to increase the challenge, add free weights to any of the exercises.

Mountain Climber Push-Up

  • Begin in a plank pose, stacking your shoulders above your wrists and maintaining a neutral, straight spine.
  • Drive your right knee up toward your chest, then switch legs, driving your left knee to your chest. Alternate legs in a running motion for 20 repetitions.
  • After you complete 20 mountain climbers, remain in a plank position and lower your body into a push-up. Repeat this mountain climber/push-up sequence three times.

Bulgarian Dead Lift

  • Find a steady surface like a chair or bench. Stand with your back to the bench and take a step forward. Elevate your right foot so your toes are pressed against the bench.
  • Rest your hands on your waist and hinge back at the hips, lowering into a split squat position. Your left knee should form a 90-degree angle. Push through your left heel to return to the starting stance.
  • To complete the dead-lift portion of this exercise, keep your left leg straight, bend forward at the hips and bring your fingertips down until they are hovering above the floor. Drive through your left heel to return to the starting stance. Repeat this squat/dead lift sequence 10 times, then switch legs.
  • Note: This exercise requires balance. Move slowly through each repetition.

Side Plank Crunch

  • Lie on your left side with your feet stacked and elbow aligned with your shoulder.
  • Elevate your hips so your body forms a straight line and bring your right arm overhead.
  • Lift your right leg slightly, then pull your right knee and right elbow in toward each other. Squeeze your obliques for two breath then release. Complete 10 repetitions, then switch sides.

Lying Rope Climb

  • Lie on your back with your legs elevated perpendicular to the floor.
  • Press your lower back into the floor as you elevate your shoulders and arms. Extend your arms above your chest as if you were grabbing an invisible rope.
  • Grab the imaginary rope with your right hand, followed by your left. Continue shifting your torso and hands to work your way up the "rope" for 45 to 60 seconds. As you work your core muscles, try to keep your neck relaxed.

With the right set of toning tools, you can be a weekend workout warrior.

Ashley B. Greenblatt is a certified personal trainer and wellness coach. To learn more, visit