We’re not sure just what kind of place this would be, short of a jail cell (and if that’s where you are, hey, we’re not judging), but we can give you a great workout to do, even there. There’s nothing to pull on, so you can’t work your back, and you can’t even improvise with the objects around you. You may well find yourself stuck without weights or bands, only to find that you also forgot to pack your suspension trainer. OK, we’ll admit it: Sometimes the odds are really against your getting a workout in. Continue when you can to complete the remaining reps. If you can’t perform 10 reps for a particular set, do as many as you can without going to failure (end the set with one or two reps in you) and then rest a few moments. Perform the exercises as conventional straight sets, completing all sets for one exercise before moving on to the next. Or, combine it with either one of the two previous workouts and alternate them throughout the week. This workout can be combined with the previous two for a three-day-per week program done in the order shown. These hybrid moves allow you to get the benefit of six exercises in a workout that actually prescribes only three. (You can also add in option C, coming up next.) Option CĬombining exercises whenever possible helps you work more muscles in the same amount of time. This workout combines well with bodyweight option A, so if you want to integrate them both into a training week, perform A first, rest a day, and then perform B. Note that the parallel bar hand walk is done as straight sets-do a set, rest, and repeat. Perform the exercise pairs (marked A and B) as supersets, so you’ll complete one set of A and then one set of B before resting. Later, the parallel bar hand walk will blow up your grip and forearms the sprints will fry your legs. They require a lot of work from your heart, lungs, and core. As you’ll come to remember, they’re not easy-especially for a grown man well north of 100 pounds. You’ll use classic (albeit under-prescribed) bodyweight exercises like the bear crawl and crab walk, which you probably haven’t tried since your days in summer camp. This routine requires a park or playground area with monkey bars and plenty of open space. This workout is outside the box-so much so, in fact, that you’ll have to go outdoors to do it. With a little creativity, you can still train like an animal (you’ll get the reference below) while targeting your entire body. Option BĪ lack of training equipment doesn’t necessarily doom you to a workout consisting only of pullups and pushups. Repeat for 10 circuits (until you’re doing only one rep per exercise). Perform the exercises as a circuit, completing a set of each in turn and resting as little as possible between sets.
Plus: Feel free to use this workout to win bar bets about how many pullups you can do. It’ll also get you leaner, and build the endurance that’ll build the fitness you need to rattle off a high number of reps in one shot. Performing a decreasing number of reps-10 to 1-helps you keep the workout going even as you get fatigued.
When you train any squat variation, plus the pullup and the dip, you work nearly every muscle in your body, and your heart will race to supply them with blood and oxygen. The circuit we’ve designed here doesn’t let up. Workout Routines The get-ripped-anywhere outdoor workout seriesīurn fat, lose your gut, and build muscle in just three weeks.