Total Body “No Gym” Workout
So we’re gearing up for a 12 week Mud Run Program we’ve put together at my training center in Sacramento, CA …
And as our first group workout is scheduled for Saturday, June 30th, I’m now heavy into “pre-program research and design” mode. I’m consulting with folks who’ve successfully completed the event, reviewing materials from my endurance sport days, doing lots of internet research, and testing out various workout modalities.
I thought I’d post up one of these “test” workouts here for your benefit … it’s a great one to burn a ton of calories, improve your total body conditioning and have some fun while you’re at it … whether you’re planning on doing a Mud Run event this year or not.
Total Body “No Gym” Workout
Warm Up -
- Self Myofascial Release
- Joint Mobility
- Dynamic Stretch
Workout -
- Walk/slow jog approx. 1/4 mile
- Medium-to-fast speed run about 1/2 mile
- Superset #1 (find a pull up bar, tree branch, etc.) - pull up max reps -1/walking lunges 12 ea leg – repeat exercise pair twice as fast as possible
- Medium-to-fast speed run about 1/2 mile
- Superset #2 (find a park bench, picnic table, etc.) - bench hops 12/push ups 15 - repeat exercise pair twice as fast as possible
- Medium-to-fast speed run about 1/2 mile
- Superset #3 (ideally find a sit-up bench – option to also simply lie on the ground) - negative sit up 6/slow tempo hip up 8 - repeat exercise pair twice as fast as possible
- Medium-to-fast speed run about 1/2 mile
- Walk/slow jog approx. 1/4 mile
- Static stretch tight muscle groups
Make sure to get outside for this one – and enjoy the workout!
- Forest Vance, MS, CPT, FNC, RKC II
PS - For a complete system (and not just a one-off routine) with more “no-gym” workouts like these organized into a progressive, 12 week program, check out No Gym? No Excuse!
OR …
For a HUGE batch of my kettlebell and body weight training manuals, videos, meal planning guides, special reports, and much more, all at a killer discounted price, check out my freshly updated Kettlebell Basics Weekly Workouts program by clicking the link below:
