The beautiful thing about functional training is it can be done anywhere. It’s possible to achieve a high level of fitness using just body-weight exercises and metabolic conditioning. While I do recommend you utilize a fundamental strength program, it is important to showcase how easy it is to get a workout in whether you have access to equipment or not.
Create Infinite WOD’s At Home Or Travel
Below you have a simple and effective system for creating hundreds of workouts that you can do with ZERO equipment. Never again do you have an excuse for not working out (cool huh?). These workouts are perfect for traveling athletes but also serve as an excellent starting point for beginners. All you need to do a workout is your body and the ground, and since you always have those two available, you can always get your train on.
The 9 basic body-weight movements (For how-to movements check youtube and here)
- Broad Jump, Box Jump
- Handstands, Press, Kick-to, Walks, Holds,
The basic template for creating a workout that is 8-15 minutes average length is as follows:
- Pick Total Movements (sprints, squat, etc)
- Pick Reps Per Movement
- Pick Rounds or Total Reps Goal
- Format in a repeating fashion: AMRAP (as many rounds as possible), or 1-10 rounds total, or 50-100-250 reps total, or any creative variation on these
- Set stopwatch and go!
Example: 10 rounds of: 5 Push-up, 5 Air Squat, 5 Sit-ups. Complete 5 push-ups, then complete 5 air squats, then complete 5 sit-ups, and repeat 10 times with proper form as fast as possible. Your score is the time that you finish (faster the better).
Now that you have a never-ending supply of home/travel workouts, it’s time to get off your ass and do some work. In as little as 15 minutes a day you can progress towards elite fitness. That’s pretty freaking awesome if you ask me.
If you want a travel WOD with you anywhere you go check these out: Wallet cards
If you are interested in Home Fitness I highly recommend grabbing your free account at TrainingBox.TV (it’s my new project, and I’m really proud of it!)