Not everyone has an access to the gym and in truth, not everyone wants to be a gym junkie. We are lucky enough to be able to do outdoor exercises all over the year (unlike the other guys who live in damn cold countries – I can still see myself sitting in kayak with icicles hanging out of my paddle, making it at least 5kg heavy stick) so why not use what we’ve got here?
Human beings are masters of all excuses (“I don’t have time, I don’t have any equipment, I need a TV to push myself to do some workout, I am just too tired from work etc”) but there is virtually no excuse to do a quick body weight workout every day – it’s so easy to jump out of the house and go for a run (ideally some intervals not just:”Hey lets do a 20min’s jog”, without pushing yourself out of your comfort zone and come back without even one drop of sweat!). What about all calisthenics exercises – squats, lunges, dips, pull ups, push ups, flutter kicks, sit ups, V ups, jumping jacks etc. We can easily combine it in a format X reps for time (for example – 5times 20 pull ups, 20 push ups, 30 walking lunges, 30 air squats) or set up time and try to as many repetition as possible in given time frame (for example 15 mins of 5pull ups, 10push ups, 15lunges). What about running/swimming intervals? Great – run three times 800m for time with 3 mins rest. Swim 8times 50m on every minute. These are just examples of thousands of possible body weight workouts one can do. I travelled a lot (until our baby came along) but I managed to keep my fitness. 8 months on the road without exercising would have been a total disaster for my body shape and general level of fitness but one must be resourceful and train wherever possible with whatever is lying around. Training in Bolivia in a park (yeah, I have never ever had so many spectators), exercising in Manila at the children playground (with a decent group of kids counting my reps and cheering me up) or doing overhead squats with a washed up trunk at the beach in Costa Rica.
OK, you are convinced to give it a try but there is still one BUT – you need some workout tips. Here we are:
50, 40, 30, 20, 10 reps of:
double unders (skip once and pass the rope twice)
As many round as possible in 20 minutes:
Max Rep Pull Ups (push ups, squats……)
Walking lunge 400m (ouch!)
4 rounds of:
5 rounds of:
100 rope jumps
OK, enough written, lets get going and get some work done. Have fun!
Last but not least, all these workouts and many more can be downloaded from the CrossTimer workout library