Warm-up with Squats, Sit-ups, Push-ups
10x Push-up +
10x Jump Squat +
10x Sit-up +
10x Burpee +
100m Bear Crawl
10-20 minute Cool Down
We just added a new program entitled "NO GEAR II" to the Training section. It is available to Full Members only. Here is the write-up from that program:
Having "no equipment" is not a valid excuse to let your fitness slide. From time to time, due to various life circumstances, one might need to train with minimal or no equipment.
This "No Gear" program is fairly simple and straight forward but that doesn't mean it is not effective. If the proper amount of effort is put into each session then this will be plenty effective and also plenty difficult.
This "No Gear" training plan is a one month training program that requires a commitment of 6 days per week.
Overall this program is considered a Foundation period because, without equipment (in this context), one can only develop general fitness. When there is a lack of equipment most workouts end up being classified as power endurance or endurance. Workouts aimed at developing a high level of strength or explosive power require access to equipment and weights. That said, a high level of general fitness may be achieved in very austere circumstances and this plan aims to do that.
This "No Gear" plan, if followed strictly by a relative beginner, will be crippling. However, someone with a good training history will be able to handle the workload. It will not be easy. It WILL produce results. And it leaves no way out: excuses like, "I don't have X, Y, or Z gear so I can't do it" are moot.
The key determinants of success in this program are your will, and your desire.
You could do this program as a stand alone program or you could use it in conjunction with the other "No Gear" plan on the site.
Program written by Rob "Maximus" MacDonald, GM & Training Director of Gym Jones