Welcome to the Get Fit Guys, quick and dirty tips to slim down and shape up.

My name is Ben Greenfield and I'm the Get Fit Guy.

For the past week, I've been elk hunting high in the Colorado Mountains.

Although there was quite a bit of hiking, jogging, horseback riding,

and general outdoor physical activity involved, I still felt like squeezing in some

strength training. Well, needless to say, there wasn't exactly a fancy gym hidden away in the woods,

so I had to make do with a few heavy rocks that I found near my campsite. Believe it or not, there are actually

quite a few exercises you can do with common items you'd find in a forest or anywhere else outdoors,

and I've discussed a few of them before. I'll put some links in the show notes, which you can

access over at quick and dirty tips.com. Just look for Get Fit Guy episode number 252. But for example,

in the episode, What is Crop Fit? I taught you a cheap farmer-esque version of the popular

CrossFit workouts. In the episode, Strongman workouts for fat loss, muscle gain, and performance,

I taught you that exercising with unorthodox items like logs and

kegs have been proven in research to get you equal or even superior results to exercising with

gym gear like dumbbells or barbells. And in the episode, three ways to use natural movement to boost

athleticism, I taught you about the mental and biological benefits of getting outside the gym and into the trees instead.

Well, in this episode, I'm going to give you 10 exercises, as a matter of fact, the exact 10 exercises that I personally used to stay fit while on my hunt in nature using nothing but a rock.

You'll ideally want to choose a few smooth rocks with

varying weights and sizes, like a few flat ones and a few round ones. But even if you just have

one rock, you can do most of the exercises that I'm about to give you. Okay, you're ready to hear

about these 10 rock-based exercises? Here we go. Number one is squat to overhead press.

For this one, find a rock you can hold to your chest,

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