With rings, sandbag and your bodyweight at your disposal
there is no limit to the strength, speed and mental toughness you can build.
With short workouts too.
Throw the rings on a tree branch and knockout a few sets of pullups and dips.
Go for a run with the duffelbag in your rucksack, most playgrounds have a sandpit, fill that sucker up and rock out a lower body or a full body workout in notime.
Not having time can’t be an excuse when the workout takes only 30 minutes.
Sample upper body day.
Warmup: 2 rounds 20 sec each movement, band pullaparts, dislocators, pushup, jumping jacks, forward2backward lunge, bear crawl.
Workout: keep rest to a minimum 30-60 sec.
4 sets submax reps (leave 1-3 reps in the tank) of
Mixgrip and or ring pullups
Ring dips (put your toes on the ground to reach 6-8reps if needed)
Mixgrip pushup and or ring pushups
Depending on my shoulders that day I may do 4 sets handstands or handstand pushups
If I want more conditioning in there I add a bear crawl between sets for a set distance.
Sample lower body day. Power & endurance
Same warmup as above, then a short run to a sandpit close by with a my sandbag and fill it up there.
5 sets of each
Sandbag shoulder and squat 5 each side.
Front carry Lunge matrix* alternate 6 each leg then a 25-30 yard front carry walk.
50 yard sprints
* forward, backward and side lunge or at random
Run back home as fast as possible
These are just two ideas that you can do in a short time.
Just get out of your comfort zone for a massive increase in strength, speed and toughness
All with equipment under $100.
Train for life