The Only Bodyweight Workout You'll Ever Need
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- Опубліковано 17 чер 2023
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Only do this stuff if you cannot get to a gym. Strength training should be your priority.
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When I was a young man I started weight training , my manager at work was a bodybuilder so he gave me excellent advice . As I matured I took an interest in Tang soo do karate , I ran 3 times a week approximately 5 miles per session , with hard sprint up hill . I never drank or smoked and still don't . I believe I prepared my body for future fitness . At 60 im still pretty fit , no major issues and still try to push my body when working around the garden .
And where is that bicycle regime.
@@ellerybice3787 to be honest I never enjoyed cycling , running was my cardio .
I suppose I could wish you another 40, but shit is getting bad...
Sir, this is a Wendy’s.
@@elmanitasdeplomo ?? , I don't comprehend
4 days ago I did the Ranger assessment 12 mile ruck, with boots and 45 lbs instead of 35 lbs.
I wanted to see if these boys were doing things as hard as we did in 1st Batt back in the early 80s.
The standard is 3 hours , I'm 58 years old and did it with 11 minutes to spare.
Side note ; I'm having a real problem walking normally at the moment.
@@stevexracer4309go pound sand. Patriots and broken warriors wanted.
I'm a POG, but getting back in shape. Well done Ranger. Lead by example.
Wow!
Lmao, good on you man
My best was a sub 2 hour. Yes, I am proud of that
I think most people undervalue body weight workouts because they've been led to believe that they NEED to get a gym membership and hit the weights and treadmill.
Best thing about the gym is the pool. I mean you don't need a pool in the summer if you live somewhere with open water but kinda necessary in the winter. Earth is like 75% water at some point not being a good swimmer is going to bite you as much as any other lack of fitness.
A slow mile just to warm up…oh boy.
I would probably just walk w a 25 or so lb back pack. Bcse I don't weigh much
come on, dude 😂
That's like 16 blocks it isn't much xd
I actually have done something similar to this for about a year at this point. I'm not great but I can crank out 45 push ups, 20 pull ups, 20 chin ups and run a mile in 8ish minutes with 35lbs of gear.
Wow that's actually very impressive you are way ahead of the average man
Good job buddy, I’ve fallen off the rails these couple of years due to mental health issues PTSD.
@@TiagobritoBritothat sad..all the best wishes to you
@@TiagobritoBrito Just start moving/ working out. Exercise always helps with mental health. Starting is the hardest day/week. Full disclosure ...I'm watching this video because I just starting back up :)
Best is running stairs total body workout. Balances lower body. Uoper body heart lings are targeted but not the upper body muscle. But most bang for fitness buck. Its free.
Great stuff! Short, to the point, no equipment required. Love this video.
Great stuff, Randall! I'll be adding some of this back into my already pretty hard-f'ing-core endurance training. Gotta keep our body/mind ready for whatever comes our way.
Get some! Semper Fi!
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Thanks for posting this, I went and did my first circuit yesterday and it kicked my ass. Definitely a lot to improve on!
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Very cool workout. I’ve been doing this style of workout for a few years now because I have a park about 1 mile from my house: mile run, pushups/pullups/squats for 4-6 rounds, mile run. It has been a game changer for my fitness level, and I much prefer it to traditional strength training
You layed it out, short and clear and precise. You tell us the why in the movements and give us alternative for different levels of fitness for people. F'ing awesome bro!
Been rucking and strength training for a year and losed 15lb, but i'm getting complacent. Time for the next level!
You’re in great shape! Thanks for sharing your training with us!😊
Randall this workout rocks 🇺🇸Thank you !!!
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Great video Randall, I hit the gym 5 days a week but I may try this for a few days this week.
Alright, 9 months later I am onboard. I knew about this video for several months. I had my second back surgery back 2 months ago. I think I am physically ready to proceed now. To cut down on stuff I watch I take notes on what I do watch. I took plenty of notes. I think I will cut out #1 and #5 because I do those on separate days. I really need to build up my core strength. I really like this!
i did this for two rounds 15 reps of each exercise and one minute break between the rounds, this is no joke i gassed out attempting to power through the third round, i will keep doing your workout, it seems easy at the first glance but it s not easy at all, keep going sir
Take a longer break between rounds if you need. Your heart rate should be around your zone 2 before starting again.
Try this grinder and key is to not stop and rest AT ALL.
12 1 pump burpees
20 kb swings
12 navy seals
7 pull ups
30 squats
12 dips
30 lunges
25 4 count flutter kicks
Get at least 5 rounds in, once you can do that add a weight vest, and work up to10 rounds.
Это для дедушек пенсионеров программа😂😂😂
What are navy seals? Dunno that exercise
Damn bro, that just looks grueling. Will definitely try it out. Thanks for the extra workout!
@@Shadow_Company_401K If you ever saw that movie "Shot Caller," the main character does them throughout the movie. It's basically a burpee combined with knee-ins.
iif you get into navy seal burpees and shit..theres no going back.,@@Shadow_Company_401K
I love the unreal tournament tat and background music - hell yeah.
Great workout and advice.
Been using a workout app and this seems to be even better. Thabks bro.
Vital stuff. Like many, I’ve been neglectful of physician conditioning for a bit, but there is truly no better time to fix that. Do it for yourself, do it for your wife and kids, do it for your future!
Thanks for throwing in the easy ones for those like me starting out. Take Care and Stay Safe.
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Outstanding video brother! I’m 68 and I have ran 2-4 miles since I was 21. I like including the full body weight into the run time. I’ve never served but I’ve rode bulls and saddle broncos and qualified for the karate olympics (got eliminated) but still practice. I incorporated stretching before and after any workout. Thanks for additional layers to my workouts. However I don’t know where you are but any asphalt or concrete in SE Texas is 140 degrees so I’ll have to adjust where l lay or touch it. Thanks
So glad I found this video. Thank you for the guidance. I’ve been feeling lost with my current workout plan
This is exciting! I Need some help in this area.
Just what I needed to know right now. I've dropped 22kg of fat through diet and need to get my core strength up but can't afford a trainer. In a few months I'll add the gym for strength training, and cycle every other day to get up my aerobic.
Looking forward for more info. Thank you.
that's incredible, good job
How is everything going now since you have been in the gym?
This is a great one, bookmarked for sure 🤙
Love it and the backup exercises - going to steal this for conditioning week routine for my middle school lax team
Thanks brother, will try it out for 90 days. It similar the army workout we use to have.
Nice Randall, I like it ! Mine is similar. As many as u can. Run (30 min) Two leg easy squats. One leg squats each leg as many as you can. V-ups hands on chest at least 100. Pull ups (start at the top of 1 minute) do as many as you can for 10 sec, rest to the top of the minute and repeat, do for 20 min. Pushups or similar as many as you can. And planks( side and back, hold as long as you can. And if running is easy, do several fartleks for 30 sec . Ill ruck/backpack/hike, 2 long weekends per month with pack.
Oh, I forgot hanging knee raises😊
Excellent tutorial and workout. All can be done beside your bed or in front of your TV. Other activities can replace the run. I’m probably 20 years older than you, I’m not fat but certainly not as fit as I used to be or could be, been working on it. Gets SO MUCH harder as you age. The trick: STAY FIT 😂. Thanks, love your videos!
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I’m 59. I do 15 sit-ups, 15 pushups, 10 burpees and the ten body squats. 20 seconds in between sets. Repeat two more times. Takes me about 11 minutes. Then I spend 55 minutes on an elliptical. That’s three times a week. The other three days I run 3 miles per day. It’s at a 12-minute mile pace but I’m 238 pounds and I just started running again. Goal is 27 minutes. Gotta cut 18 more pounds.
Carry on. Hopefully I’ll be at this level soon. I need more HIT training to increase my VO2 max.
HELLYEAH BROTHER!!! Good stuff right here. 🤘🍻
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With my back and hips, I can't do any of this high impact stuff anymore. These days it's a 7 to 10 mile brisk walk in the mornings, and before dinner it's 1x100 pushups/30 sec rest/1x100 suspension strap rows/30 sec rest/1x100 sumo squats. Then I'm in the recliner the rest of the night.
No nonsense advice. Thanks, Man. You have a new subscriber!
Thank you for this! I work on the road so a gym membership and traveling with workout equipment/gear isn't always a option. This is perfect!
I coach high school wrestling and youth boxing, I'm definitely going to use this with my kids.
Like the content! Love the UNREAL TOURNAMENT 2000 music in the background!
Bro just gave me the base frame work of the movement training I have been looking for. I have already been doing some of these movements nice to see it in a layed out plan.
Thank you! This is awesome
Great instructional. I'll modify my routine accordingly. Thanks
Great video I’m going to try this. I travel a lot for work so I appreciate this is something I can do on the road
Good video. I should take note of some of your low intense and add those to mine.
Get some! A lot of people I know are all hitting on this recently. Been implementing things like this myself. Hazing my nasty body!!!!
Siiiiick! Thanks bro!
Good video! Thanks for this
Great video, I do something like that but with different exercises. 👍🇺🇸
Been doing this kind of routine during the start of my track and field years starting in 2011 ended 2013. Did body weight workouts before hitting the gym for the first time. Started the gym at 2016 did it for one year. I stick to body workout ever since I was a teenager. Fit and strong 14 years counting!
Not smoking nor drinking also help.
Do it while smoking 💪
Drinking has to be the most detrimental thing to my health I’ve ever continued doing. I lost like 40lb so fast when I quit drinking lol.
Do it while smoking and drinking, be a man
@@jimbocrispy6908 8====D dick
@@jimbocrispy6908 You mean an addict?
Good Info, Thanks.
Awesome, thanks for sharing 🙏
Well, stay healthy for all of us & Safety First! Peace across the Globe ✌😉
C&C red alert vibes with that background music and a training gi.
Thanks!
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Hey Grunt, Thank you!
I love this reminds me of my time in another life in the military , we had an instructor who pushed us hard, squats , mountain climbers, his favourite was Burpees, love this , thanks for the excellent instruction , he told us it’s useless to go to the gym if you can’t lift your body, push-ups pull-ups, I mean others are would beg to differ 🍁🍁🍁🍁🍁
Love this content! Carry on sir!!!
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My Dad served 20 years in the world's finest USMC. My great grandfather served in ww2. My nephew just finished his T.O.D. have a nirve trying to join the Airforce currently.. My pops was a dtill sgy that made it to Gst. McLean out here.
thanks. my god these workout do work they had me on the floor im so out of shape have mercy thank you so much
It’s a good measuring tool to gauge whether or not you’re in shape.
My brother great work
I have diabetic neuropathy in my feet. It really sucks to do any of this stuff because I can’t feel my toes anymore. I never realized how much I depended on them for balance. But I realize that I have to keep blood flowing through them and keep my weight in check. I will try the modified versions of this routine now. Thanks for sharing that. I would have skipped this if I didn’t see the modified version. I’m 63 as well and was a Marine for 20 years. I really miss running! I ran all my life and really enjoyed doing it. Now even walking is tough at times. Like they, enjoy your youth and keep moving. You’ll miss it when it’s gone!😊
How did you get type 2 diabetes?
"I never realized how much I depended on them (feet) for balance."
REALLY??
I just beat diabetes took 2 years I lost 100 lbs. Lifting way too much weight and had sex. Hernia. Just had surgery last summer. Boo
Dig deep is the message.
This was great. I did this workout this morning and it was much tougher than I thought it would be. Especially since I did full burpees at the end of the circuit and I did an active rest in between sets (slow shadow boxing, marching in place, pendulum step, etc).
yo the unreal tournament track goes hard. thanks for the video
Damn, I'm a 3rd years of military and never know this, it's actually inspiring of this.
What Beautiful State is this? Going to add this to my routine, might modify and add pull ups and dips.
Your best one yet
This is my warm up
Good stuff brother!!
The burpees are the most intense. I am doing my best to work on them. It’s sometimes hard to jump up after the push up at a consistent pace 😂
Dang. I’ve got some work to do just to achieve the warmup stage 😂
I am a skinny but not fit enough. I am building up some muscle but it takes some work at 63.
Better late than never
You can do it.
I’m going to use this start prepping for my CPAT. I know the fire program uses a completely different set of skills and exercises but I need to build myself up. Yes I do have a long while before I begin the program, which is a year from now. But I think this is a good start.
Those workouts improve your vo2 max and help you in the gym since you have enough air to do heavy compound movements
Notes :
•Run a 1 mile at a pace that will let you run it the whole distance
• Squat Jumps , jump as high as you can while trying to land softly on your feet.
• V ups , pretty much situps but lift your legs too
• Mountain climbers , best to count every 2 steps as one.
• bicycles , swing your core and make bicycle leg movements in the air
▪︎ push ups , put your hands directly under your shoulders and bend to 45°
▪︎ end with a jog
Top drawer...I'm using it Thanks...
Great vid
those leggs are some serious weapons!!
You just reminded me old Army days..
What a brutal workout 😮
Citizen Soldier energy
Just did this workout. 3 rounds. It's tougher than it looks. But it's now in my weekly routine.
Right on right on.
Thank you brofessor
Good advice! Do some agility drills also and mix up exercises.
Some good plyo and other things I've never seen. Looks lovely green country there. Which state are you in?
Brilliant, straight to the point no bs, thanks man 💪😎👊
Great video! One thing though, the gym is a great place for people who might be overweight or out of shape and want to change that. The machines can help with form where calisthenics can result in a greater likelihood of developing bad habits. It’s also beneficial to talk with a trainer or DPT before doing anything.
Love it!!
Looks good thank you man!
In the USN back in the late 80's, i was in boot camp. I had joined the Navy at 3-5% body fat able to run 5 miles at the drop of a hat, and bicycle 100 miles in roughly 4.5 hours. The bootcamp was a step down with regard to physical fitness. The only time I got a good workout was when i got in trouble.... for not properly making my bunk before doing an extracurricular activity option one morning. The company commanders sent me to what was known as "IT". Intensive Training..... and FINALLY i got a good workout! And although it involved a lot of what they thought was intimidation, it was essentially THIS workout. I craved it. Needed it.
When I got back to the barracks, i went directly to them and asked them (can't believe i had the nerve to do it, really, but it felt necessary....) if i could do that EVERY morning. :| The reaction involved a lot of screaming and threats about how it was supposed to be a G******ed PUNISHMENT!!! But this is well worth the time. Do it. Make the time. Probably ought to verify your ability to do it with the doc if you're really big....
I love this story
This guy is FOS.
Staining 22.5 mph over 4.5 hours without a draft is professional cyclist level fitness never mind the bike and gear that you did not have.
And 3-5% is total bullshit. Professional body builders on the stage in competition do not get to 3% bodyfat.
So, either this guy is a flat out liar or he has a delusional view of his younger self.
Either way dude, what you "used to do" is irrelevant. What can you do now? That is what matters...
Love the content already, and I'd love to see more in the vein of combat fitness. PT in the army i did everything I was told to do day by day but never really learned how to "work out".
I was a Marine, and I was in shape... 12 years ago. I've since let myself go, but here I am back at it. I immediately sub'd and liked because people don't realize that when you're overweight, you can't simply WILL yourself to get thin again. You can't just do X and you'll be thin. They have probably never had to actually drop 80-100 pounds, so they only theorize based on their training regimen for their body condition.
Grunt Proof is the first voice I've heard tell me "not" to go to the gym or eat healthy or whatever. All these things I've done and then, some. But moving my body weight? That's hard! I lift at the gym and eat my macros when I can, and drink them when I can't. But, I'm still not losing weight. I struggle with lung strengthening and fitness. I'm going to try this on my off-lift days because my gym (at work) doesn't have many lower-body stuff. It's okay, I'm carrying enough weight to facilitate impactful squats, flutter kicks, side- straddle hops, v-ups, etc.
Thank you for this short, concise body weight regimen. I'm going for it! I want my fitness back!
But when you can, you should go to the gym
@@GruntProof right. I'm just saying that is common knowledge. Like telling me to brush my teeth.
I like the video a lot. I like the training. I'm an amateur MMA fighter and I'll do anything even if I'm not. That good at it. I have at least tried to do something even if I'm not good at it. I'd like to list try it. I'm an x click the westler. My mindset is go forward, go go. Restaurants have a different mindset. We're hard workers and all we do is grant work. We grind. I do like this workout plan. This iscribe I'm 54 even if I can't do much of this video. Always try to do it not much easy, but at least try to go higher than that. I like to feel the burn. I like to feel good about myself. I'm only 55 like a little freaking. A fire hydrant I still like the wood of the weights and split it between calisthenics and weights.
I have a uncle that was in the military here in California. Ex-marine for who he was as he got older. He was in pretty good shape.
This looks like a lot of fun. Reminds me of some smoking sessions in the Legion 😂
I love it....
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Much respect for your attitude and skill Randall, from time to tine i meet other bushcrafters and preppers out there in the woods, and physical preparedness is one thing alot of outdoor community doesnt take seriously enough, you have folks out here who cant see their dong over their belly when they wee wee, talking about preparing for SHTF, having a strong physique goes very far outdoors, it helps to create a cushion when you lay on hard ground, helps you carry all the weight easier, be able to evade any danger or kick butt if you have too. And most importantly, it gets everybody pregnant 😂👌
God bless.
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Good man!
Getting out of bed every morning gets my heart rate up enough.
Most of my family is very heavy…somehow I was spared.🤠
This looks almost identical to the warm-up we'd do in my martial arts class. (Though we'd only do one or two "circuits" but we'd always do all of the core-strenghtening exercises, like flutter kicks, bycicle and tuck and twist). It really did help with overall fitness even then. We'd also do a lot of anaerobic training especially for sparring since it consisted mostly of short bursts of agressive movement. And it also did wonders. I was never "fit" by any meassure, but whenever I stepped into the ring, I could really dish it out. And again, I was just an average slightly overweight guy. And some of my classmates that were in better physical shape or trained even harder did end up winning world championships.