Body Weight Home Workouts: working out in the gymless, post-apocalyptic world.

Since the global outbreak of COVID-19, we have seen the closure of most big box gyms, as well as mandatory social distancing and even quarantine. This has unfortunately caused a huge interruption in training for most of my clients. In order to try and minimize the impact these gymless days may have, I have decided to share a few workouts that can be done at home with zero equipment. It's my hope that this post will serve as a valuable resource to help keep everyone active and fit until these troubling times are behind us.

Below are three body weight workouts that can be done with virtually no equipment, in the comfort of your own home. Always remember to modify and regress exercises as needed.

Workout number one is a challenging body weight circuit intended to be completed for 5 rounds as fast as you can. If that is too challenging, start with three rounds, and add another round every week or two until you are able to complete all five rounds in under 25 minutes.

The second is a very challenging full body condition workout from my old Spartan Race training days. This challenging circuit requires a lot of explosive leg power, so please make sure your knees and ankles are well warmed up before you attempt it!

Lastly, the third workout is a pyramid that requires access to a pull-up bar. A quick internet search will show lots of options to setup a pull-up bar in one of the door frames of your home. If body weight pull-ups are not available to you at your current fitness level, I suggest buying an exercise band that you can wrap around the bar to help assist. Adapt and overcome!

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise saves it and preserves it.” - Plato

Workout 1

Complete 5 Rounds for time. Do 10 reps of each exercise:

Body weight Squats

High knees

Jump Squats

Push-ups

Hindu Push-ups

Mountain Climbers

Burpees

Sit-ups

Knee to chest

Russian twist

Workout 2

75 push ups

75 sit ups

25 bodyweight squats

25 squat thrusts

50 burpees

25 star-jumping jacks

50 push ups

50 sit ups

13 bodyweight squats

13 squat-thrusts

25 burpees

13 star-jumping jacks

13 box jumps

25 push ups

25 sit ups

25 bodyweight squats

25 squat thrusts

13 burpees

25 star-jumping jacks

Workout 3

Set 1: 1 pull ups/2 push ups/3 sit ups

Set 2: 2 pull ups/4 push ups/6 sit ups

Set 3: 3 pull ups/6 push ups/9 sit ups

Set 4: 4 pull ups/8 push ups/12 sit ups

Set 5: 5 pull ups/10 push ups/15 sit ups

Set 6: 6 pull ups/12 push ups/18 sit ups

Set 7: 5 pull ups/10 push ups/15 sit ups

Set 8: 4 pull ups/8 push ups/12 sit ups

Set 9: 3 pull ups/6 push ups/9 sit ups

Set 10: 2 pull ups/4 push ups/6 sit ups

Set 11: 1 pull ups/2 push ups/3 sit ups