People are always asking me ways to work out should they be stranded outside civilization somewhere. You know, without electricity, fitness clubs with televisions, mechanical devices, etc. what’s left to exercise with? This sounds like it’s somewhere in the jungle, but it can also be similar to the conditions at a hotel or at home. The good news is that you can build muscle and improve your body composition without any equipment.
All you need to do is put together a series of exercises that use your body’s weight. Here’s a good example of a good workout that you can build on for your own routine.
#1 – A rapid motion drill such as the jump-jack or the stationary run.
#2 – Squats with each hand in back of the neck to help your back’s higher section.
#3 – Simple push-ups done from a kneel or from a standard position.
#4 One Legged exercises like lunges.
#5 – Work for the back’s high section via the pull up, chin up, inverse row, or rowing with DBs or bands.
#6 – A different 1-leg routine like a splitting squat.
#7 – An abdominal drill that engages your whole physique. The climber is good for this.
#8 – A rapid motion exercises to end the session. Use burpees, jump-rope, sprint, etc.
Go through all 8 moves with a number of repetitions without resting as if it were one long sequence.
Then go through the whole circuit again two or three more times.
You want to make sure you get a good workout that stresses your body, but you don’t want to overdo it either. Assuming you make an honest effort at this sequence, someone who is new to fitness should limit themselves to one cycle until you get acclimated.
You won’t need to be stuck on an island to benefit from this kind of routine: you can do it right now.
Dr. Michael Allen
Fitness Instructor & Fat Loss Factor Founder