This is the most basic workout program that will deliver the most results!
The style of this workout is very similar to that of a CrossFit workout. Now i’m not a CrossFit trainer and not even an advocate of it but I do respect the challenges of their workouts and the minimalistic nature. That is how this workout came about.
I get asked multiple times a week for a workout program that can be done with little to no equipment. I always come back to something that resembles this. The simple reason is because this workout actually delivers results!
The other day I was thinking about how much people look for value. So I asked myself “what workout program would offer the best absolute value?” To come up with the answer I needed to define value in a training sense. To me, value came down to an equation.
Training Value = Results + Efficiency / Cost
To be a good “training value” the program first and foremost would have to deliver great results. When referring to results I am talking about total fitness, including strength, endurance, and cosmetic benefits. The workout must also be time efficient. Time efficiency includes how many days a week it needs to be done as well as how long the workout takes to be completed. Lastly the program must cost little to nothing so no gym membership required!
I know what you are probably thinking right now. The easy answer to this question is obviously running. It can deliver good results, is efficient and doesn’t cost anything. Well you have a point however, just going for a run does not hit all of the results requirements. In order to hit all of the results requirements the program has to be a combination of exercises matched together.
Note: This workout is bare bones! It would not be sufficient for athletes or anyone with a specific training purpose. However, it would be great for someone who wants to exercise and see great results in a limited amount of time with limited or no equipment. This is an intense workout; beginners should start with less reps/sets than the program calls for. It’s all about VALUE!!!
Here is what I came up with!
The Exercises
– Pushups
– Plank
– Pullups
– Burpees (With a pushup at the bottom and jump at the top)
– Running
These are the 5 exercises / activities I came up with to create the best overall training value.
Here is the workout….
The Workout
– The workout is to be preformed 2 days a week. Always with at least a day of rest in between.
– The workout should be timed. Try to beat your previous best workout time each attempt. It should not take longer than 45 minutes. A good goal would be a half hour.
Circuit # 1 (2 rotations)
– Burpees 15 reps
– Plank hold for 1 minute
- (2) 40 yard Sprints in between circuit
Circuit # 2 (2 rotations)
– Pushup 50
– Pull-up 20
*They don’t have to be in a row.
- (2) 40 yard Sprints in between circuit
Circuit # 3 (1 rotation)
– Burpees 10 reps
– Plank hold for 45 seconds
– Push up 25 reps
– Pull up 10 reps
- Half mile jog after all the circuits are complete.
Have a training or nutrition question?
Hit up the contact page on the site and let me know what it is! I answer every message
-Kyle Hunt