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.

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Reaching your rep goal and anytime strength.

A while back I wanted to increase my strict pull-up max rep to from 16 to 25,
but it felt like I was stuck no matter what I did.
So I decided to experiment over the summer with a technique called
“Grease The Groove” I read about it in Christopher Sommers book
“Building the gymnastic body”.

What you do is you execute one set of reps
you can do with perfect form and do this 3-5 times a day.
Let’s say you max out at 10 reps, then you’ll do 8-9 reps each time.

So up to 5 times a day I would pump
out 13-15 reps and because I was fresh each time it wasn’t a problem.

I did this for two weeks, rested from pull-ups for five days and went for my PR.
I was amazed by the results. With only a 2 week effort I improved by more than 50%.
And being the clever guy I pretend to be I decided to see if this method would bring the same gains to my push-ups, pistols and dips. All my PR’s shot up by 40-50%, and now I will go the round again using a weighted west.

If you are new to training you can use this on a longer
timescale, up to four weeks. If you are experienced
I would keep it two weeks max, just to avoid stress injuries.
Since you could be doing up to 600 pullups a week.

What this does is it trains your neuromuscular pathways, i.e.
Muscle memory. Essentially it’s “Perfect Practice”.
So it could be applied to deadlifts, squats and Olympic
lifts as long as you use light loads, 30-40% of your max.

To me this is the essence of “get up and go” fitness,
being able to perform anytime.
Not only after a thorough warmup and grind on a lacrosse ball.

In line with this technique I have started to add heavy compound
exersices or a heavy dumbbell circuit after my strength routine.
For example after a full upper, lower or full body workout I would squat, deadlift or
C&J for 10-15 reps with 75-85% of my max.

Pushing through a heavy set like this when you are already fatigued
not only trains the body but gets you mentally tough.

Give this a try and build up some “anytime strength”.

Train for life

When in doubt, run.

People tend to over think what workout paradigm is the best for them and their goals.
What should I do to burn fat, build muscle, get lean, get fit etc
Unsurprisingly the search for the right way leaves them frustrated and no steps are taken as a result and excuses pile up.
Getting fit, strong and healthy is not complicated. Here is a start point.
RUN
Running something everyone should do. I am not talking marathon here. Start with a mile for time then try to beat that time, then add 20 pushups and 20 squats and beat the time again, then add a 5-10lb rucksack.
This increases work capacity and athleticism and I find that it strengthens mentality when you are fighting that voice in your head that is telling you to quit and go home.
Run for 5 min or go for a set distance and do a set of bodyweight squats, lunges, jumps, push and pullups or whatever you can think of, do this for 30 min or 2 miles, keep it short, intense and don’t over think just work your butt of and this will get you crazy results in a short time.
As a bonus you can do an awesome workout in 20-30 min and short intense sets have been shown to increase lean muscle and burn fat fast.
If running a mile is too much then do a 1min jog-1min walk for a set time or distance until you can jog a mile.
On my rest days I usually go for a 2-5mile run and do a bunch of bodyweight exercises enroute. If I find stones or logs I lift them, do pullups in monkey bars and swings, few sprints here and there depending how I feel.
Stick to the basics and work hard.

Train for life

Sled drag and bodyweight

Riverside park has an awesome sandpit and traveling rings. I took my boy Matt (a high altitude climber) down there to shake him up after the holiday coma:) After a good warmup (it was around -3 Celcius) we did a tag team workout of 80lb Sled drag alternating forward and backwards while the other did a bodyweight circuit. Did three rounds adding to the sled distance each round, other doing as many rounds as possible of 8 reps each: Mixed Pushups, mixgrip pullups, squats and lungejump. We finished with a 1 mile run. The “sled” is a old sandbag that I tie a rope on.

Sled drag aprox
150 yards
300 yards
450 yards