The beautiful thing about functional training is it can be done anywhere. It is also possible to achieve a high level of fitness using just body-weight exercises and metabolic conditioning.
While I do recommend everyone utilize a fundamental strength program, it is important to showcase how easy it is to get a workout in wether you have access to a gym/equipment or not. Overall, you can get insanely strong and fit training only bodyweight exercises (check Beast Skills).
*Experienced Crossfitters should be utilizing bodyweight workouts as an integral part of a balanced program
Create Infinite WOD’s At Home Or Travel
Below you have a simple yet effective system for creating hundreds of workouts that you can do with ZERO equipment. You now have ZERO excuses. These workouts are perfect for traveling athletes and also serve as an excellent starting point for beginners.
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The 9 basic body-weight movements (For how-to movements check youtube and here)
- Push-up
- Squat
- Sit-up
- Burpee
- Lunge
- Spring
- Plank
- 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, repeat 10 times with proper form as fast as possible.
If you want a travel WOD with you anywhere you go check out these: Wallet cards
