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Resistance Training: No Gym, No Equipment, No Problem

This workout is perfect for those without access to a gym or equipment and can also be used for conditioning or during a de-load week. The goal of this workout is to complete it as fast as possible. There are 8 exercises that you will perform for a total of 5 rounds (sets). This workout is set up as a ladder, so the reps will drop each round. For example, in round 1 you will perform 25 reps for each exercise and then drop 5 reps for every round following (25,20,15,10,5). These numbers are not set in stone and can be modified. A few examples could be 14,12,10,8,6 or 20,15,12,9,5. This is a timed training session, so have a stopwatch or clock handy and time yourself when you start the first round and stop it when you finish the last round. Print this sheet off and record your time and the bottom and the next time you do this workout, try and beat your time.

Round 1 (25 reps)

Squat jumps
Pushups
V ups
Lunges
Mountain climbers
Jumping jacks
Plank
Burpees

Round 2 (20 reps)

Squat jumps
Pushups
V ups
Lunges
Mountain climbers
Jumping jacks
Plank
Burpees

Round 3 (15 reps)

Squat jumps
Pushups
V ups
Lunges
Mountain climbers
Jumping jacks
Plank
Burpees

Round 4 (10 reps)

Squat jumps
Pushups
V ups
Lunges
Mountain climbers
Jumping jacks
Plank
Burpees

Round 5 (10 reps)

Squat jumps
Pushups
V ups
Lunges
Mountain climbers
Jumping jacks
Plank
Burpees

Total Time:

By timing yourself, it’s a great way to track progress and stay motivated. If you’re the competitive type then challenge your friends and see who can get the fastest time. With no gym and no equipment, you can still get a great workout and burn a whole lot of calories. Comment or email me with any questions mike@premierfitnesscamp.com Good luck with the workout!

Mike Palefau Bio:

Mike Palefau MS, CSCS
• Fitness Coach at Premier Fitness Camp
• Worked with many different types of individuals ranging from pro athletes (NFL, MMA, and International Rugby) to sedentary individuals.
• BS in P.E./Human Performance
• MS in Sports Conditioning
• Played football and ran track at Southern Utah University
• Played Rugby professionally in Europe as well the USA National team

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