UIU No Gym Workout

NO GYM

This "No Gym" plan, if followed strictly by a relative beginner, will be crippling. However, someone with a good training history will be able to handle the workload. It will not be easy. It WILL produce results. And it leaves no way out: excuses like, "I don't have X, Y, or Z gear so I can't do it" are moot. If you are a relative novice cut the reps in half and ease into the program until you reach stride.

The key determinants of success in this program are your will, and your desire.

 

Day 1

3x20 Squat how to video

3x10 Jump Squat

3x5 Tuck Jump,

Then:

4x (30sec Work/30sec Rest) Frog Hop @ >25 reps per Interval pace 

Rest 2:00 minutes

4x (30sec Work/30sec Rest) Split Jump @ >20 reps per Interval pace

Rest 2:00 minutes 

4x (30sec Work/30sec Rest) Burpee @ >10 reps per Interval pace

Then:

Cool Down with 10-20 minute Run  

Day 2

3x (1-6) Pull-up/Push-Up Ladder

Then:

30 minute Run @ Easy Pace 

Note: 

For Pull-up Ladder use the following format: 

1x Pull-up, 1X PUSH-UP Rest 5 seconds; 2x Pull-up. 2X PUSH-UP, Rest 10 seconds,

3x Pull-up, 3X PUSH-UP, Rest 15 seconds, etc up to 6.  Then rest 2 min and do it again

Day 3

Warm Up

Stretch

3 x 15 Air Squats

3x10 Wall Squats how to video

25 Jumping Jacks

Main Workout

4 sets: 30 sec work/30 sec rest burpee broad jumps How to video

4 sets: 1 min work/30 sec rest alternating jump lunges

4 sets: 30 sec work/30 sec rest wall sits How to video

Day 4

30-60 minute Run/Bike/Swim @ Easy pace 

Day 5

Warm-up with 10-20 min easy run,

Then:

5x1 min All-Out Sprint (Run) 

Rest 4 min (active, walk, stretch) between intervals

Then:

Run/walk 15-30 min easy to Cool Down 

Note: 

Aim for 400m each 1 minute Interval  

Day 6

30-60 minute Run/Bike/Swim @ Easy Pace

Day 7

Rest

Day 8

3x20 Air Squat

3x10 Jump Squat

4x5 Tuck Jump

Then:

20x Split Jump (10 each side) +

50m Bear Crawl

3 Rounds

Then:

Rest 2 minutes

Then:

20x Frog Hop +

40m Bear Crawl

3 Rounds

Then:

Rest 2 minutes 

Then:

20x Burpee +

30m Bear Crawl

Three Rounds 

Then:

Cool down

Day 9

60 minute Run/Bike/Swim @ Easy pace

Then:

300sec Plank

Day 10

3 Mile All-Out Run

Note: 

An acceptable range would be between between 18 and 24 minutes  

Day 11

60 minute Bike or Swim@ Easy pace (Low impact movement)

Day 12

Warm up with Squat, Situp, Push-up, Deck Squat,

Then:

100x Air Squat +

90sec Plank +

90x Pushup +

90sec Plank +

80x Pull-up +

90sec Plank +

70x Sit-up +

90sec Plank +

60x Burpee +

90sec Plank +

50x Deck Squat + How To Video

90sec Plank

Then: 

Cool Down  

Day 13

60 minute Bike or Swim @ Easy pace (Low impact movement)

Day 14

Rest

 

NO GEAR: Day 14

Rest

NO GEAR: Day 15

Warm up with Squat, Situp, Push-up, Deck Squat, etc

Then:

8x (20sec work/10sec Rest) Air Squat

8x (20sec work/10sec Rest) Push-up

8x (20sec work/10sec Rest) Sit-up

8x (20sec work/10sec Rest) Deck Squat

8x (20sec work/10sec Rest) Burpee

Rest 1 min between each 4 minute Block 

Then: 

Cool Down  

NO GEAR: Day 16

30 minute Run/Bike/Swim @ Easy pace

Your Favorite Ab Routine

NO GEAR: Day 17

7x 400m Run: Sprint 100m/Walk 100m until finished 

 

NO GEAR: Day 18

30 minute Bike or Swim @ Easy Pace (low impact movement)

Then:

300sec Plank

NO GEAR: Day 19

Warm up with Squat, Sit-up, Push-up

Then:

“Prison Burpees”:

20-1 Burpee Ladder

Note:

Looks Like:

20x Burpee + 5m walk across room +

19x Burpee + 5m walk across room +

18x Burpee + 5m walk across room +

All the way to 1x Burpee 

Then:

Cool Down

NO GEAR: Day 20

3x (1-6) Pull-up Ladder

Then:

30 minute Run @ Easy Pace

NO GEAR: Day 21

Rest

 

NO GEAR: Day 22

Warm up with Squat, Situp, Push-up, Deck Squat, etc

Then:

4x (20sec work/10sec Rest) Squat

4x (20sec work/10sec Rest) Push-up

4x (20sec work/10sec Rest) Sit-up

4x (20sec work/10sec Rest) Deck Squat

4x (20sec work/10sec Rest) Burpee

Rest 1 min between each 4 minute Block 

Then: 

Cool Down  

Note: 

Do all the above “Hell Style” (i.e. Rest is not actually rest)

Rest for Squat in bottom of Squat, thighs parallel to floor

Rest for Push-up in Plank

Rest for Sit-up with straight legs elevated, feet about 6” off floor

Rest for Deck Squat in Wrestler’s Bridge

Rest for Burpee, 1st 4 intervals in Forward Leaning Rest, 2nd 4 intervals in Squat

NO GEAR: Day 23

30-60 minute Bike or Swim @ Easy Pace (low impact movement)

NO GEAR: Day 24

2x5 Wall Squat

2x10 Squat

2x5 Jump Squat

2x5 Tuck Jump

Then:

4x (30sec Work/30sec Rest) Frog Hop

Four Blocks, Rest 3 minutes between each 

Then:

10x (10sec Work/20sec Rest) Pushup (it will seem easy at first)

Then:

Cool down

NO GEAR: Day 25

60 minute Run @ Easy Pace

Then:

300sec FLR

 

NO GEAR: Day 26

3x20 Squat

3x10 Pushup

3x5 Pull-up

Then:

“Big Five 55” (Variant):
Pull-up +

Burpee +

Squat +

Sit-up +

Push Up

10-9-8-7-6-5-4-3-2-1 reps of each

Then:

Cool Down

NO GEAR: Day 27

30-60 minute Bike or Swim @ Easy Pace (low impact movement)

NO GEAR: Day 28

REST 

Day 29

3x20 Squat how to video

3x10 Jump Squat

3x5 Tuck Jump,

Then:

4x (30sec Work/30sec Rest) Frog Hop @ >25 reps per Interval pace 

Rest 2:00 minutes 

4x (30sec Work/30sec Rest) Split Jump @ >20 reps per Interval pace

Rest 2:00 minutes 

4x (30sec Work/30sec Rest) Burpee @ >10 reps per Interval pace

Then:

Cool Down with 10-20 minute Run  

Day 30

3x (1-6) Pull-up/Push-Up Ladder 

Then:

30 minute Run @ Easy Pace 

Note: 

For Pull-up Ladder use the following format: 

1x Pull-up, 1X PUSH-UP Rest 5 seconds; 2x Pull-up. 2X PUSH-UP, Rest 10 seconds,

3x Pull-up, 3X PUSH-UP, Rest 15 seconds, etc up to 6.  Then rest 2 min and do it again

Day 31

Warm Up

Stretch

3 x 15 Air Squats

3x10 Wall Squats how to video

25 Jumping Jacks

Main Workout

4 sets: 30 sec work/30 sec rest burpee broad jumps How to video

4 sets: 1 min work/30 sec rest alternating jump lunges

4 sets: 30 sec work/30 sec rest wall sits How to video

Day 32

30-60 minute Run/Bike/Swim @ Easy pace 

Day 33

Warm-up with 10-20 min easy run,

Then:

5x1 min All-Out Sprint (Run) 

Rest 4 min (active, walk, stretch) between intervals

Then:

Run/walk 15-30 min easy to Cool Down 

Note: 

Aim for 400m each 1 minute Interval  

Day 34

30-60 minute Run/Bike/Swim @ Easy Pace

Day 35

Rest