I’ve got a list of body weight circuits I like to do in the basement.
I start with a 1.25 mile run/30lb ruck →
Basement circuit →
1.25 m run/30lbs ruck
Looking to add to the list for variety. Full body focused. Doable in 20-30 minutes.
You have a large basement
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Its a tight course
1.25m? That’s a short run, or you have really tiny legs.
If my legs were proportional to my torso I’d be 6’ instead of 5’9" so you aren’t wrong
If you have a weight vest, there are limitless combinations of squats, pushups and pullups you can do. Spice it up with burpees (not weighted).
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My favorite body weight or non traditional strength circuit is whatever I feel like doing that day, and doing it to exhaustion.
Yesterday my son and I hit the rooftop on our beachside inn to do a body weight workout. Push-ups to failure with 30 second rest until 100 (me) 50 (him), then push-ups-to-pike position, same deal (100/50), then shoulders doing alternating front/side/rear delta using Gatorade bottles, always working to exhaustion and holding a half-squat position to stress the legs and core. Moved from there to boxing reps of jabs to crosses with the bottles in hand, to exhaustion, then core (crunches, bicycles, glute bridges). We saved legs for today but went snorkeling instead.
I work out with heavy weights and multiple modalities of cardio (peloton row/bike/tread) and even with that as my usual I can still get a bruiser workout in using little to no weights whatsoever.
You’re limited only by your imagination and I try to come up with new complex compound movements every workout away from the home gym. Also, if you don’t use them currently, get a good set of resistance bands. I keep them at work and the trunk of my car for workouts on the road—you’d be amazed at what you can do with those things.
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take all the furniture and appliances out of your house, wash the floors, put them all back in.
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Ha, ha.
Many a true word spoken in jest.
I would love to try to explain that fitness regime to co-workers.
Or better yet a potential girlfriend!
How do you ruck with no equipment?
How do you run in your basement for 1.25 miles with no equipment?
This would be my go-to’s if I had zero equipment, I could add in A LOT more with one piece, or even using furniture
Push ups
Rear foot elevated split squats
Supermans
Side glute thrust
Abs (tons of variations, but if limited to my own body)
Jackhammers
Any plank variation
Add tempo, speed, or make them plyometrics to get different adaptions
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He asked for basement with zero equipment.
That is all equipment.
Now I will always think you look like Michael Phelps 
. How’s your swimming?
Made me think of an interview with Aleksandr Karelin where he mentioned carrying his refrigerator up 8 flights of stairs.
I have a very tall torso and a crazy long wingspan for my height (6’1). For reference, I have friends at the gym who are my height and can barely touch our pull up bar on their toes. I can stand flat footed and wrap my hands around it.
I’m not Phelps in the pool, but, I was one of the few triathletes to start swimming as an adult and become a FOP swimmer. In my first triathlon ever I was second last out of the water. After around 5 years of swimming 3x/week I was regularly in the top 10% out of the water, and sometimes top 3 in smaller local races. I can’t help but think my body type had an advantage in the water.
Half the field would regularly catch me on the bike, but that’s another story…
I’m currently liking these variations of push ups that are part of my current routine.
Do a push up, then from the plank position move right 1 or 2 “steps”, do another push up, shift back to the left, etc. Keep repeating for desired number of reps.
Another variant I like is having arm and hand positions different than the standard position of hands in line with pecs or shoulders. Instead, start with the left in line with lower rib cage and right somewhere above the head position. 5 pushups that way, then alternate hands/arms for the next 5, etc. Can vary narrow to wide grip as well. Repeat for desired number of reps.
I like that it mixes up angles and positions and also keeps things interesting.
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Resistance bands are practically zero equipment. Anyone who’s looking for strength training options should own these.
What is this?
Ahh you know, these crossfit people doing these “functional fitness” workouts go home and hire other people to work on their home doing the same movements.
I have equipment and plenty of gear. Trying to expand my repertoire of body weight workouts.
Warm jog 10min.
5 pull-ups / 1min jump rope - repeat 3x
10 bar rows 1min jump rope
15 jump squats 1 min jump rope
5 chin-ups / 1min jump rope -repeat 3x
10 bar rows / 1 min jump rope
15 jump squats / 1min jump rope
5 neutral grip / 1min jump - repeat 3x
10 bar rows / 1min jump rope
15jump squats
10 min cool jog
45-48min. Give/take
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