Just grab your towel and go.

Hitchhiker’s guide had it right, all you need is a towel.

I have used it to add intensity to my sandbag/bodyweight workouts
to do isolation movements, curls, triceps extensions
and all kind of grip training (you can never have to strong of a grip).

Cinder blocks weigh in at around 20-40lb, have convenient holes in them and are usually being thrown away at any construction site.

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Don’t forget to do your pullups!
Over a branch or railings. The towel creates a forgiving grip were needed so not to tear your hands to shreds and strengthens the grip.

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Wrap the towel in a thick bundle and hold for time.

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Tie a solid knot and lean back as far as you can for time or do rows, it’s hell on the forearm.

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For a quick 20-40 min workout I’ll go running with a towel and scan for spots to do pullups, extensions, pushups, pisolsquats 8-15reps at every stop for 3-6 stops in total.
Be creative and get some work done!

Train for life.

How much stonger can I get for $100 or less? Part 2

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

How much stronger can I get for $100 or less? Part 1

The answer is a lot.
Not just strength, but stamina and mental toughness.
People have been doing it since long before the sissy ass globo gym was invented.
Simply by hauling logs, stones and each other.

If you think you need a barbell and the latest machines to build a strong,
fast, asskicking physique, you are dead wrong.
Look at gymnastics, talk about strong and it’s almost all bodyweight training.

I decided to try out an minimalist approach to training last summer
and the results are anything but minimal.
My work capacity has never been greater, not even when I was a competitive boxer.
I’m more agile, faster and injury free.
When I started lifting again I was moving more weight than before.

This is how I train my clients and they are staggered by the results they are getting.
That is with the actual workouts rarely lasting longer than 30 minutes.

Let’s talk equipment.
You really don’t need anything, you can get away with a branch
and a few stones but these things help and are relatively cheap.

Rings or TRX:
After having my $15 plastic rings break during a muscle up I recommend splurging on quality rings, mine are dense hardwood, easy on the hands, will last a lifetime and cost around $60.
Amazon or eBay is your best bet.

The TRX you can make yourself for 10-20$ here is a good how to.
http://rosstraining.com/blog/2010/01/13/homemade-suspension-trainer/

Canvas army duffelbag or similar heavy duty bag.
I bought mine on EBay for $10 and I have loaded it to more than 200lb without problem.

So with good straps for my rings my “backpack/take anywere gym” costs $85. Not bad.
It weighs in at 15lb, so it’s a nice weight to run with on your back.

Just remember that simple does not mean easy.

I will be describing a few of the workouts and technique in future posts.
So stay tuned.

Train for life