7 Bodyweight Workouts You Can Do Almost Anywhere

While bodyweight movements can be considered a simple form of exercise - make no mistake: simple doesn’t necessarily mean easy. These workouts are simple, scalable to any fitness level and you can do them just about anywhere.

These workouts also make great benchmark workouts. Do a 5-10 minute warm-up (like this one), then complete any workout to your best ability. Track your score. Then keep up with your training for 6-8 weeks. Repeat the workout and see how far you’ve progressed! (Need a personalized fitness program? Click right here and let’s work together!)

Choose a place - your garage, front yard or a park. Lace up your shoes, grab a friend and get it done.

Here are 7 simple (but not easy!) workouts you can do with absolutely zero equipment.

Don’t forget to do a quick warm-up!

Workout 1

20-18-16-14-12-10-8-6-4-2 reps of:

• Squats

• Pushups

• Back lunges

• Burpees

• Situps

Workout 2

• 800 m run

• 12 squats

• 12 burpees

• 600 m run

• 10 squats

• 10 burpees

• 400 m run

• 8 squats

• 8 burpees

• 200 m run

• 6 squats

• 6 burpees

Then repeat all the way back up in reverse order until you have completed the 800 m run again.

Workout 3

5 rounds for time

• 400 m run

• 20 burpees

Workout 4

EMOM 10 (Every Minute on the Minute for 10 minutes)

• 5 pushups

• 5 squats

• 5 burpees

Workout 5

200 burpees for time

Workout 6

1000 rep workout

4 rounds of 25 reps each of:

• pushups

• squats

• tricep dips

• v-ups

• lunges left leg

• plank shoulder taps

• lunges right leg

• bicycle crunches

• mountain climbers

• glute bridges

Workout 7

40 seconds on, 20 seconds off of each move

• High knees

• Plank jacks

• Dead bugs - alternating sides

• Mountain Climbers

• Squat jumps

• Skaters

• Bear Crawl

Repeat x3

Looking for a more structured program? Or 1-on-1 coaching? Click right here or feel free to reach out to me - I’d love to hear from you and work together on creating something amazing for you!

10 Rucking Workouts to Add to Your Fitness Routine

Rucking is awesome. It’s simple, accessible for many, and you probably already have everything you need to get started and it’s one of the workouts that Peter Attia, longevity expert, swears by to stay strong and fit as we get older. The entire concept is literally walking with weight (on your back); if you have some shoes, a backpack and something you can put in there for the weight (cans, books, a weight plate/dumbbell wrapped in a towel or sweater to pad it out), you’re ready to roll. I usually just use my 14# weight vest myself - I like the distribution of weight and the way it stays snug to my body, and I don’t actually have a rucking specific bag. Use what you have, and if you love it, you can invest in a bag/weight plates later on.

FAQs

New to rucking or working out in general?

Start with 1-2 rucks a week with relatively light weight (10 pounds or so), and gradually add weight (5 lbs) as you get stronger. (It generally isn’t recommended to exceed 1/3 your body weight).

How far should you ruck?

Start with relatively easy (1-2 miles) rucks until you get used to walking with the weight. Then add distance/time gradually as you get stronger and consistently ruck.

I’ve been rucking a few weeks - now what?

You can start adding in some strength moves anywhere in your rucks. Get used to doing lunges, squats, pushups and burpees (with or without your ruck on).

If you’re feeling good after a few weeks of consistent rucks, start increasing weight or distance (but not at the same time), and then check out the 10 rucking workouts below to add some variety to your workout schedule and crank up the challenge.

Workout 1

2-Mile Ruck

Use this ruck as a quick benchmark to see where you’re at. Then as you get more fit, re-test this distance to compare your times and the amount of weight you used.

Workout 2

3.1 Mile Ruck (AKA 5k)

Same as the 2 mile…just further. :)

Workout 3

30-Minute Ruck

Change it up and ruck for time instead of distance. See how far you can ruck in 30 minutes and use it as a benchmark to re-test in the future.

Workout 4

45-Min Ruck

Same as the 30 min ruck, just longer. :)

Workout 5

Ruck 1 mile

50 walking lunges

Ruck 1 mile

50 squats

Ruck 1 mile

50 pushups

This full-body ruck/workout will keep you moving and get your HR up, and build some strength too. Feel free to take the ruck off for the moves, or keep it on to add some intensity/challenge.

Workout 6

Ruck 1 mile

20 pushups

20 squats

20 bent-over rows (using ruck)

20 Overhead Press (using ruck)

Repeat 2-3 times

Complete this workout 2 - 3 times depending on fitness level and available time. Feel free to leave ruck on or take off for pushups and squats.

Workout 7

Ruck 3 miles

EMOM 5

Complete 10 squats and 10 alternating walking lunges

Set a timer/tracker and start out on a 3 mile ruck. Every 5 minutes, stop and complete 10 squats and 10 alternating lunges. Carry on rucking, and repeat at 10 minutes, 15, etc. Continue for as long as it takes you to complete the 3 miles. Note your time and try to beat it in the future.

Workout 8

5 minute ruck to outdoor stairs

20 minutes up and down

5 minute ruck out

Pretty simple stair workout. Ruck 5 minutes out to a local set of stairs to warm up. Ruck up and down the stairs for 20. Then ruck 5 minutes back out. No stairs? Use a local hill.

Workout 9

5 Rounds:

10 Deadlifts (using ruck)

Max pullups (with or without ruck on)

Rest 60 seconds between rounds

Finish with a 2-mile ruck

Leave the timer/watch at home and focus on form with this workout.

Workout 10

Ruck 2 miles

50 Clean & Jerks (using ruck)

Ruck 2 miles

This is a fun one-enjoy!

Looking for a more structured program? Or 1-on-1 coaching? Click right here or feel free to reach out to me - I’d love to hear from you and work together on creating something amazing for you!

7 Sandbag Workouts for Functional Fitness Gains

Burpees over a sandbag are a great combination.

If you don’t have much space to store equipment, or don’t have a full-gym budget, then a sandbag is a super versatile piece of equipment that can give you a ton of bang for your buck in the gym. Sandbags are great because you can scale any workout to suit your fitness level, they don’t take up much room, they’re easy to travel with (empty, then refill at your destination) and with various filler bags, you can quickly change the weight, depending on the workout.

Whether you’re new to sandbag training, or a long-time sandbag warrior, these 7 workout are guaranteed to challenge you and make you stronger. Add in one of these workouts to your regular routine to take things up a notch, or make sandbags your go-to mode of training. Just make sure to do a quick warm-up (like this one!) & take at least a rest day or two each week to avoid over-training.

Workout 1:

30-20-10-20-30

Sandbag Overhead Press

Deadlifts

Mountain Climbers (2 count) with hands on the sandbag.

The way this one works is you’ll do 30 reps of each move, then 20 reps of each move, 10 reps of each move, then work your way back up to 20 reps and then finishing off with 30 reps of each move once more. Find a good pace, and get in the groove.

Workout 2:

5 Rounds

3 minute Sandbag Ruck

20 Sandbag Thrusters

3 minute Sandbag Ruck

10 bear-crawl pull-throughs

For the ruck, keep the sandbag centred across your back and make sure you stop in a good place to complete the thrusters and pull-throughs.

Workout 3:

2 Rounds:

10 Sandbag Pushups

20 Sandbag Back Squats

10 Sandbag Pushups

20 Sandbag Front Squats

10 Sandbag Pushups

20 Sandbag Bear Hug Squats

The sandbag pushups can be done in one of two ways: either with your hands on the sandbag (which is on the floor), or with the sandbag on your back to make this workout more challenging. Try to complete each set of squats without putting the sandbag down, but of course, if you need to break them up into smaller sets, that’s fine too!

Workout 4

5 Rounds:

8 Sandbag Bent-Over Rows

8 Sandbag Cleans

8 Sandbag Squat to Alternating Shoulder Press

5 Sandbag Back Lunges Right Shoulder

5 Sandbag Back Lunges Left Shoulder

Rest 1 minute between rounds

Feel free to jump in the ice bath after this one - your legs will thank you for it!

Workout 5

3 Rounds:

12 Ground-to-Shoulder, alternating sides

200 m Sandback Ruck

12 Sandbag Bear Hug Squats

200 m Sandbag Ruck

12 Sandbag Pushups

200 m Sandback Ruck

Get that sandbag across your back for the ruck sections, and keep your head up so you don’t bail with 20-60 lbs. on your back.

Workout 6

3 x 3 minute AMRAP

12 Sandbag Step-Ups, alternating legs

12 Sandbag Thrusters

Max Burpees over sandbag

Rest 1 minute between AMRAPs

For the step-ups, a plyo box 16-20 inches high is ideal. Use whatever you have around - a sturdy chair, stairs or some stacked up weight plates. When you’ve completed the step-ups and thrusters, complete as many burpees over the sandbag (burpee, then jump over the sandbag and repeat), as possible in the remaining time for that AMRAP.

Workout 7

AMRAP 12

10 Pushups with pull-through

10 Sandbag floor press

10 Sandbag Glute Bridges

200 m single arm farmers carry, switch hands halfway

The push-ups with pull-through have the sandbag positioned to the side of your body as you complete a push-up, then pull it across under your body in the plank position. For the glute bridges, you’re on your back on the floor - position the sandbag across the front of your hips and leave it there for the duration of the exercise.

If you do any of these workouts, or if you’re enjoying this content, tag me on Instagram!