The Only Bodyweight Workout You'll Ever Need

[@GruntProof]

Only do this stuff if you cannot get to a gym. Strength training should be your priority. kzbin.info/www/bejne/sKOnppZqebqFrLs

[@TheNickelDrummer]

I live out in the country, with very modest, basic, and humble gear in my basement, I think this is an absolutely amazing starting point for guys who have not done anything at all for a long time. Thanks for posting this bro. ❤️‍🔥❤️‍🔥

[@scotthorton7786]

4 days ago I did the Ranger assessment 12 mile ruck, with boots and 45 lbs instead of 35 lbs. I wanted to see if these boys were doing things as hard as we did in 1st Batt back in the early 80s. The standard is 3 hours , I'm 58 years old and did it with 11 minutes to spare. Side note ; I'm having a real problem walking normally at the moment.

[@resolute123]

​@@stevexracer4309go pound sand. Patriots and broken warriors wanted.

[@resolute123]

I'm a POG, but getting back in shape. Well done Ranger. Lead by example.

[@Quest4TruthUSA]

Wow!

[@gunfightersquid6732]

Lmao, good on you man

[@Golgi-Gyges]

My best was a sub 2 hour. Yes, I am proud of that

[@johnnybbgunner2136]

A slow mile just to warm up…oh boy.

[@selsp97]

I would probably just walk w a 25 or so lb back pack. Bcse I don't weigh much

[@davidoftheforest]

come on, dude 😂

[@TheGianKl]

That's like 16 blocks it isn't much xd

[@christopherhinds7049]

@@johnnybbgunner2136 i couldn't do it for a long time so I started off just jogging 10 minutes. Eventually you just get there

[@christopherhinds7049]

Start somewhere. Eventually you just get there

[@Simon-wi3dk]

When I was a young man I started weight training , my manager at work was a bodybuilder so he gave me excellent advice . As I matured I took an interest in Tang soo do karate , I ran 3 times a week approximately 5 miles per session , with hard sprint up hill . I never drank or smoked and still don't . I believe I prepared my body for future fitness . At 60 im still pretty fit , no major issues and still try to push my body when working around the garden .

[@ellerybice3787]

And where is that bicycle regime.

[@Simon-wi3dk]

@@ellerybice3787 to be honest I never enjoyed cycling , running was my cardio .

[@9bang88]

I suppose I could wish you another 40, but shit is getting bad...

[@elmanitasdeplomo]

Sir, this is a Wendy’s.

[@Simon-wi3dk]

@@elmanitasdeplomo ?? , I don't comprehend

[@zzre7456]

Alright, 9 months later I am onboard. I knew about this video for several months. I had my second back surgery back 2 months ago. I think I am physically ready to proceed now. To cut down on stuff I watch I take notes on what I do watch. I took plenty of notes. I think I will cut out #1 and #5 because I do those on separate days. I really need to build up my core strength. I really like this!

[@lucasward9506]

I actually have done something similar to this for about a year at this point. I'm not great but I can crank out 45 push ups, 20 pull ups, 20 chin ups and run a mile in 8ish minutes with 35lbs of gear.

[@danielrodriguez-ql6il]

Wow that's actually very impressive you are way ahead of the average man

[@kaisholeopard]

Good job buddy, I’ve fallen off the rails these couple of years due to mental health issues PTSD.

[@boostgermany777]

@@kaisholeopardthat sad..all the best wishes to you

[@ctbeach]

@@kaisholeopard Just start moving/ working out. Exercise always helps with mental health. Starting is the hardest day/week. Full disclosure ...I'm watching this video because I just starting back up :)

[@bobk480]

Best is running stairs total body workout. Balances lower body. Uoper body heart lings are targeted but not the upper body muscle. But most bang for fitness buck. Its free.

[@heeebeeegeeebeee]

Very cool workout. I’ve been doing this style of workout for a few years now because I have a park about 1 mile from my house: mile run, pushups/pullups/squats for 4-6 rounds, mile run. It has been a game changer for my fitness level, and I much prefer it to traditional strength training

[@patrickhaggerty7830]

Thanks for posting this, I went and did my first circuit yesterday and it kicked my ass. Definitely a lot to improve on!

[@GruntProof]

💪

[@deplorablesecuritydevices]

This is exciting! I Need some help in this area.

[@colb999]

Just what I needed to know right now. I've dropped 22kg of fat through diet and need to get my core strength up but can't afford a trainer. In a few months I'll add the gym for strength training, and cycle every other day to get up my aerobic. Looking forward for more info. Thank you.

[@davidoftheforest]

that's incredible, good job

[@letsgetit90]

How is everything going now since you have been in the gym?

[@theconservativeone2690]

Squat Crunches Mountain climber Bicycles Push ups High knees 4 rounds, 10-15 rep, 1min rest b/w rounds.

[@nobody-dw2dj]

@@theconservativeone2690 where is back

[@markjeffries8202]

Great stuff! Short, to the point, no equipment required. Love this video.

[@XHollisWood]

Randall this workout rocks 🇺🇸Thank you !!!

[@GruntProof]

🍻

[@blackthief9622]

i did this for two rounds 15 reps of each exercise and one minute break between the rounds, this is no joke i gassed out attempting to power through the third round, i will keep doing your workout, it seems easy at the first glance but it s not easy at all, keep going sir

[@GruntProof]

Take a longer break between rounds if you need. Your heart rate should be around your zone 2 before starting again.

[@livingfortheonewhodiedform4418]

Me too exact same except I tried a third round with a 30 sec rest between each exercise totally gassed. I too thought it would be "easy" LOL

[@nikitaw1982]

How did u go? No shame in doing half effort in first few weeks and let momentum build. Not going to war tomorrow.

[@Fightosaurus]

Vital stuff. Like many, I’ve been neglectful of physician conditioning for a bit, but there is truly no better time to fix that. Do it for yourself, do it for your wife and kids, do it for your future!

[@asmith7876]

Excellent tutorial and workout. All can be done beside your bed or in front of your TV. Other activities can replace the run. I’m probably 20 years older than you, I’m not fat but certainly not as fit as I used to be or could be, been working on it. Gets SO MUCH harder as you age. The trick: STAY FIT 😂. Thanks, love your videos!

[@GruntProof]

🍻😎

[@chuckcribbs3398]

I’m 59. I do 15 sit-ups, 15 pushups, 10 burpees and the ten body squats. 20 seconds in between sets. Repeat two more times. Takes me about 11 minutes. Then I spend 55 minutes on an elliptical. That’s three times a week. The other three days I run 3 miles per day. It’s at a 12-minute mile pace but I’m 238 pounds and I just started running again. Goal is 27 minutes. Gotta cut 18 more pounds. Carry on. Hopefully I’ll be at this level soon. I need more HIT training to increase my VO2 max.

[@quinnandrews2902]

@@chuckcribbs3398 Beast 💪

[@2alphasolutions]

Randalls beast mode

[@GruntProof]

They don't know I was drunk

[@ThomasTooMuch619]

Try this grinder and key is to not stop and rest AT ALL. 12 1 pump burpees 20 kb swings 12 navy seals 7 pull ups 30 squats 12 dips 30 lunges 25 4 count flutter kicks Get at least 5 rounds in, once you can do that add a weight vest, and work up to10 rounds.

[@АлексейАлексеев-у7д3х]

Это для дедушек пенсионеров программа😂😂😂

[@Shadow_Company_401K]

What are navy seals? Dunno that exercise

[@lukemendoza4263]

Damn bro, that just looks grueling. Will definitely try it out. Thanks for the extra workout!

[@lukemendoza4263]

@@Shadow_Company_401K If you ever saw that movie "Shot Caller," the main character does them throughout the movie. It's basically a burpee combined with knee-ins.

[@gilt8121]

Lookup navy seal burpees. But basically burpees mixed with mtn c!imbers. ​@@Shadow_Company_401K

[@resolute123]

You layed it out, short and clear and precise. You tell us the why in the movements and give us alternative for different levels of fitness for people. F'ing awesome bro! Been rucking and strength training for a year and losed 15lb, but i'm getting complacent. Time for the next level!

[@DamianBloodstone]

Thanks for throwing in the easy ones for those like me starting out. Take Care and Stay Safe.

[@GruntProof]

💪🏻

[@aldo5658]

Hey grunt, 1st video I've seen from you. I just did 10 rounds of 10 reps each and my God what a killer. I thought I was in shape due to lifting but now I see how far I need to go. Thank you and keep em coming.

[@gusjeazer]

I have been into strength training most of my life. For a soldier, extreme strength isn't really the goal, but you do need a good base level of strength. I think you don't need a gym membership, although that wouldn't hurt. A home gym with a couple of heavy adjustable dumbbells (at least up to 40kg a piece would be great), a couple of gymnastic rings and or pull up bar, maybe an incline bench, but that's not necessary. Make sure the pullup bar is very sturdy. Also get a few elastic bands for face pulls etc. Jump rope is also awesome. Great conditioning for your feet, great for hiking, great for everything. Some additional stuff you can make yourself: - a sled out of an old car tire. Put an eye bolt through the side with a piece of wood on the back, a washer and a nut. Use some strap or sling or cheap TRX like stuff. - a climbing rope is great. You can also use it to pull the sled in for a great back exercise. Don't leave it hanging in the rain, it will rot. Make sure you don't fall down. - a sandbag. Start light. Use an old kit bag / sailors bag. Put wood pellets or gravel into it. Zip tie it shut. Don't use sand, that makes a mess. Wood pellets and gravel also give it more bulk for a lower weight. That's a good thing. - wrist wroller, thick towel pull ups and rice bucket for grip training. - a hat and a weight plate for neck training. Don't neglect your neck. With the dumbbells and gymnastic rings you can do presses, rows, inverted rows, side bends, Bulgarian Split Squats, step ups, lunges, weighted jumps, single leg deadlifts, all sorts of isolation exercises, all sorts of special ring work. With the bands face pulls, triceps pushdowns and many other things. Pushups are great too, dios are awesome but you meed somewhere to do them. Tip: any corner on any sturdy handrailing will work pretty well. Not even touching on the exercises you can do with the other equipment. Strength training doesn't need to be expensive or take up much space. Pick a few exercises, pick a sensible routine, try to use double progression with the dumbells.

[@livingfortheonewhodiedform4418]

WOW - I just found your channel, I thought being prior army that running was part of getting ready...until I have watched your videos. I started running again to get into shape at 55, I am pretty strong and thought I was in ok shape compared to others around me...but then I tried this workout ..wow thank you for showing me how out of shape I truly am. I have started rucking again and adding this to my workout. thank you again.

[@nateminegar6974]

Great video Randall, I hit the gym 5 days a week but I may try this for a few days this week.

[@ebonezra8073]

I was a Marine, and I was in shape... 12 years ago. I've since let myself go, but here I am back at it. I immediately sub'd and liked because people don't realize that when you're overweight, you can't simply WILL yourself to get thin again. You can't just do X and you'll be thin. They have probably never had to actually drop 80-100 pounds, so they only theorize based on their training regimen for their body condition. Grunt Proof is the first voice I've heard tell me "not" to go to the gym or eat healthy or whatever. All these things I've done and then, some. But moving my body weight? That's hard! I lift at the gym and eat my macros when I can, and drink them when I can't. But, I'm still not losing weight. I struggle with lung strengthening and fitness. I'm going to try this on my off-lift days because my gym (at work) doesn't have many lower-body stuff. It's okay, I'm carrying enough weight to facilitate impactful squats, flutter kicks, side- straddle hops, v-ups, etc. Thank you for this short, concise body weight regimen. I'm going for it! I want my fitness back!

[@GruntProof]

But when you can, you should go to the gym

[@ebonezra8073]

@@GruntProof right. I'm just saying that is common knowledge. Like telling me to brush my teeth.

[@jkdurden]

Thanks!

[@GruntProof]

🍻

[@DegenGaming]

Great stuff, Randall! I'll be adding some of this back into my already pretty hard-f'ing-core endurance training. Gotta keep our body/mind ready for whatever comes our way. Get some! Semper Fi!

[@GruntProof]

🍻

[@johnnybbgunner2136]

I am a skinny but not fit enough. I am building up some muscle but it takes some work at 63.

[@BaconSlayer69]

Better late than never

[@CausticPuffin]

You can do it.

[@DJTheMetalheadMercenary]

HELLYEAH BROTHER!!! Good stuff right here. 🤘🍻

[@GruntProof]

🍻😎

[@gamebros87]

Bro just gave me the base frame work of the movement training I have been looking for. I have already been doing some of these movements nice to see it in a layed out plan.

[@gud2go50]

I have diabetic neuropathy in my feet. It really sucks to do any of this stuff because I can’t feel my toes anymore. I never realized how much I depended on them for balance. But I realize that I have to keep blood flowing through them and keep my weight in check. I will try the modified versions of this routine now. Thanks for sharing that. I would have skipped this if I didn’t see the modified version. I’m 63 as well and was a Marine for 20 years. I really miss running! I ran all my life and really enjoyed doing it. Now even walking is tough at times. Like they, enjoy your youth and keep moving. You’ll miss it when it’s gone!😊

[@solslastcannula5665]

How did you get type 2 diabetes?

[@kszwomcszkaszky3291]

"I never realized how much I depended on them (feet) for balance." REALLY??

[@miketrudelle769]

I just beat diabetes took 2 years I lost 100 lbs. Lifting way too much weight and had sex. Hernia. Just had surgery last summer. Boo

[@ifell3]

This is a great one, bookmarked for sure 🤙

[@muddcnt7138]

I love the unreal tournament tat and background music - hell yeah. Great workout and advice.

[@sonar357]

I think most people undervalue body weight workouts because they've been led to believe that they NEED to get a gym membership and hit the weights and treadmill.

[@MountainVisions]

Best thing about the gym is the pool. I mean you don't need a pool in the summer if you live somewhere with open water but kinda necessary in the winter. Earth is like 75% water at some point not being a good swimmer is going to bite you as much as any other lack of fitness.

[@outlaw6429]

I can't squat 400 lbs with a body weight workout, because I don't weigh 400 lbs. The gym is useful in many ways.

[@captain_nello]

@@outlaw6429 i get you but this is a bit defeatist. if you weigh 200 lbs then pistol squat. if you still want more eight just hold a weight while doing it

[@TheresaReichley]

I think this is true. It’s marketing mostly. You can get a couple of free weights a kettle bell or two, and do mostly that at home alongside body weight training and be in pretty good shape. The issues I have with the gym are the cost and the interim that keeps people from using it often enough to make a difference. I’ve known enough people who get a gym membership and go once a month or less that it’s really not worth the money. Most people don’t go. I’ll also give a shout to martial arts if available simply because group workouts do better.

[@DwayneGrantMason]

@@captain_nello everything has its use. I do hybrid training after 8 years of developing different patterns of movement for myself through boxing, strongman, powerlifting, bodybuilding, calisthenics. My routines are mixed and no what idiots with 1 brain cell say about not getting anywhere by not focusing on one thing isn’t true. You can gain size , aesthetics and strength at the same time. You can develop power while building muscle, you can be athletic in the process. In fact I noticed explosive +heavy lifting does amazing things for the body. Not only do you look good but you feel like a fxckng machine.

[@pstewart5443]

That is the BIGGEST damn chest logo Ive ever seen. I love it!!!

[@desmondrivera8083]

I coach high school wrestling and youth boxing, I'm definitely going to use this with my kids.

[@VST2323]

thanks. my god these workout do work they had me on the floor im so out of shape have mercy thank you so much

[@TheOlfactory]

Been using a workout app and this seems to be even better. Thabks bro.

[@3Lints]

Just did this workout. 3 rounds. It's tougher than it looks. But it's now in my weekly routine.

[@jamesswain100]

Outstanding video brother! I’m 68 and I have ran 2-4 miles since I was 21. I like including the full body weight into the run time. I’ve never served but I’ve rode bulls and saddle broncos and qualified for the karate olympics (got eliminated) but still practice. I incorporated stretching before and after any workout. Thanks for additional layers to my workouts. However I don’t know where you are but any asphalt or concrete in SE Texas is 140 degrees so I’ll have to adjust where l lay or touch it. Thanks

[@demandt3482]

This was the realest workout routine I have seen in a long time. Definitely adding this to my routine. Thanks!

[@asiadmajeed]

Thanks brother, will try it out for 90 days. It similar the army workout we use to have.

[@kenponinja1877]

What Beautiful State is this? Going to add this to my routine, might modify and add pull ups and dips.

[@clayhuston3520]

In the USN back in the late 80's, i was in boot camp. I had joined the Navy at 3-5% body fat able to run 5 miles at the drop of a hat, and bicycle 100 miles in roughly 4.5 hours. The bootcamp was a step down with regard to physical fitness. The only time I got a good workout was when i got in trouble.... for not properly making my bunk before doing an extracurricular activity option one morning. The company commanders sent me to what was known as "IT". Intensive Training..... and FINALLY i got a good workout! And although it involved a lot of what they thought was intimidation, it was essentially THIS workout. I craved it. Needed it. When I got back to the barracks, i went directly to them and asked them (can't believe i had the nerve to do it, really, but it felt necessary....) if i could do that EVERY morning. :| The reaction involved a lot of screaming and threats about how it was supposed to be a G******ed PUNISHMENT!!! But this is well worth the time. Do it. Make the time. Probably ought to verify your ability to do it with the doc if you're really big....

[@tupd]

I love this story

[@ToddSchul]

This guy is FOS. Staining 22.5 mph over 4.5 hours without a draft is professional cyclist level fitness never mind the bike and gear that you did not have. And 3-5% is total bullshit. Professional body builders on the stage in competition do not get to 3% bodyfat. So, either this guy is a flat out liar or he has a delusional view of his younger self. Either way dude, what you "used to do" is irrelevant. What can you do now? That is what matters...

[@stephenemerson7019]

Thank you for this! I work on the road so a gym membership and traveling with workout equipment/gear isn't always a option. This is perfect!

[@EnigmaticAnomaly]

With my back and hips, I can't do any of this high impact stuff anymore. These days it's a 7 to 10 mile brisk walk in the mornings, and before dinner it's 1x100 pushups/30 sec rest/1x100 suspension strap rows/30 sec rest/1x100 sumo squats. Then I'm in the recliner the rest of the night.

[@forrestmalcom8351]

The burpees are the most intense. I am doing my best to work on them. It’s sometimes hard to jump up after the push up at a consistent pace 😂

[@matte8663]

Great video I’m going to try this. I travel a lot for work so I appreciate this is something I can do on the road

[@arevalo1245_]

So glad I found this video. Thank you for the guidance. I’ve been feeling lost with my current workout plan

[@chiefexxor5069]

Those workouts improve your vo2 max and help you in the gym since you have enough air to do heavy compound movements

[@VbandVet]

Get some! A lot of people I know are all hitting on this recently. Been implementing things like this myself. Hazing my nasty body!!!!

[@ShadowCider]

4-7 sets, 10-15 reps, no rest up to 1 minute rest between each set Warm up mile light jog (Easier/Standard/Harder) 1. Squats/Squat jumps/tuck jumps 2. Crunches/v ups/jack knife 3. Mountain runner/mountain climbers/prone skier 4. Flutter kicks/bicycle/tuck and twist 5. Knee push-ups/push-ups/single leg push-ups 6. Light jog or jumping jacks/high knees/guerilla burpees

[@V9bct7]

Love it and the backup exercises - going to steal this for conditioning week routine for my middle school lax team

[@ivandanilov1288]

Been doing this kind of routine during the start of my track and field years starting in 2011 ended 2013. Did body weight workouts before hitting the gym for the first time. Started the gym at 2016 did it for one year. I stick to body workout ever since I was a teenager. Fit and strong 14 years counting!

[@Thereisalwaysmore]

I’m going to use this start prepping for my CPAT. I know the fire program uses a completely different set of skills and exercises but I need to build myself up. Yes I do have a long while before I begin the program, which is a year from now. But I think this is a good start.

[@picarso7630]

Notes : •Run a 1 mile at a pace that will let you run it the whole distance • Squat Jumps , jump as high as you can while trying to land softly on your feet. • V ups , pretty much situps but lift your legs too • Mountain climbers , best to count every 2 steps as one. • bicycles , swing your core and make bicycle leg movements in the air ▪︎ push ups , put your hands directly under your shoulders and bend to 45° ▪︎ end with a jog

[@johnnybbgunner2136]

Dig deep is the message.

[@Websitepurpose-nn5vw]

THANK YOU SIR.. I WAS LOOKING FOR THIS. PREPARING TO ENTER THE MILITARY.

[@JonathanSmith-c7w]

Like the content! Love the UNREAL TOURNAMENT 2000 music in the background!

[@Saiarts_yt]

I do this routine only on weekends. emom workout consisting of... minute 1) 10 push ups, 10 squats, 5 pulling/back exercise minute 2) shadow boxing/punching bags minute 3) passive/active rests doing this routine for about 15 minutes or 5 rounds (weekdays) - 45 minutes or 15 rounds (on weekends). For badass people do 60 minutes or 30 rounds - 75 minutes or 45 rounds. This workout is actually inspired off of clint emerson and I modified it to my own needs. I did this workout yesterday and I was completely winded.

[@ct810]

Reload on flat range is different. Reloading in different positions the coupler may be faster.

[@selsp97]

Good video. I should take note of some of your low intense and add those to mine.

[@eugeniogibson172]

Excellent training! I will combine it with my karate training. A BIG thank you!

[@joeymarino7907]

It’s a good measuring tool to gauge whether or not you’re in shape.

[@libertycowboy2495]

This will help. I've tried to keep fit since I did my last PCS...out of the Army lol. Thanks❤

[@gud2go50]

You’re in great shape! Thanks for sharing your training with us!😊

[@billmcdowell4826]

Great video, I do something like that but with different exercises. 👍🇺🇸

[@jackieparisi5120]

I like the video a lot. I like the training. I'm an amateur MMA fighter and I'll do anything even if I'm not. That good at it. I have at least tried to do something even if I'm not good at it. I'd like to list try it. I'm an x click the westler. My mindset is go forward, go go. Restaurants have a different mindset. We're hard workers and all we do is grant work. We grind. I do like this workout plan. This iscribe I'm 54 even if I can't do much of this video. Always try to do it not much easy, but at least try to go higher than that. I like to feel the burn. I like to feel good about myself. I'm only 55 like a little freaking. A fire hydrant I still like the wood of the weights and split it between calisthenics and weights. I have a uncle that was in the military here in California. Ex-marine for who he was as he got older. He was in pretty good shape.

[@Drvirga]

Great video! One thing though, the gym is a great place for people who might be overweight or out of shape and want to change that. The machines can help with form where calisthenics can result in a greater likelihood of developing bad habits. It’s also beneficial to talk with a trainer or DPT before doing anything.

[@justinmorgan4568]

I'm gonna start doing this circuit, it seems fun! I'm a heavier guy (290lbs). I've worked out consistently for 8 years and I've done it all... Your philosophy is pretty close to mine lately. I've weightlifted a lot over the years, hasn't done much for me outside of building muscle and making me... HEAVIER. I tell people all the time "I need to focus on my cardio health", "I need to focus on ROM". Running/calisthenics/HIIT does that. Also, I'm prior military, and I'm interested in pursuing law enforcement (just started the hiring process for the Border Patrol and a local agency.) Guess what? Their physical fitness requirements say NOTHING about weightlifting. The government LOVES their calisthenics haha. It's all push-ups, sit-ups, and running. So I've had to change my mentality all over again from a weightlifting mentality to a bodyweight mentality. And MY GOD are you right when it comes to your bodyweight humbling you during HIIT workouts... I needed this video, man. Thank you.

[@kaisholeopard]

I love this reminds me of my time in another life in the military , we had an instructor who pushed us hard, squats , mountain climbers, his favourite was Burpees, love this , thanks for the excellent instruction , he told us it’s useless to go to the gym if you can’t lift your body, push-ups pull-ups, I mean others are would beg to differ 🍁🍁🍁🍁🍁

[@RealCoachMustafa]

This was great. I did this workout this morning and it was much tougher than I thought it would be. Especially since I did full burpees at the end of the circuit and I did an active rest in between sets (slow shadow boxing, marching in place, pendulum step, etc).

[@mateusbarbosa5958]

Not smoking nor drinking also help.

[@MysticMac96]

Do it while smoking 💪

[@PLsexpicklePL]

Drinking has to be the most detrimental thing to my health I’ve ever continued doing. I lost like 40lb so fast when I quit drinking lol.

[@jimbocrispy6908]

Do it while smoking and drinking, be a man

[@mateusbarbosa5958]

​@@jimbocrispy6908 8====D dick

[@swarajkar3086]

@@jimbocrispy6908 You mean an addict?

[@avionics21]

I turned 57 today. Cut my hair into a high and tight. Did this work out. Did the bare minimum 10x4. I need this three times a week!!! Thank you!!!! This will really do it!!! Easy enough yet, incredibly hard!!!

[@T0mN7]

This looks almost identical to the warm-up we'd do in my martial arts class. (Though we'd only do one or two "circuits" but we'd always do all of the core-strenghtening exercises, like flutter kicks, bycicle and tuck and twist). It really did help with overall fitness even then. We'd also do a lot of anaerobic training especially for sparring since it consisted mostly of short bursts of agressive movement. And it also did wonders. I was never "fit" by any meassure, but whenever I stepped into the ring, I could really dish it out. And again, I was just an average slightly overweight guy. And some of my classmates that were in better physical shape or trained even harder did end up winning world championships.

[@johnnybbgunner2136]

What is a good daily calorie intake while training like this?

[@gamebros87]

That would depend on your body wieght and composition. Best to start by calculating you BMR. Afterwards calculate an estimate for how much calories someone of your composition would burn doing these activities. Now that you have these numbers if you are looking to maintain your wieght eat those calories, if you are looking to recomp or lose wieght eat about 500kcal less than that number.

[@GruntProof]

We'll get into that. The main goal is to FUEL your workouts - not to work off calories

[@SStealth14]

C&C red alert vibes with that background music and a training gi.

[@michaelmclean7747]

My Dad served 20 years in the world's finest USMC. My great grandfather served in ww2. My nephew just finished his T.O.D. have a nirve trying to join the Airforce currently.. My pops was a dtill sgy that made it to Gst. McLean out here.

[@XperiaXiaoMI4683]

Damn, I'm a 3rd years of military and never know this, it's actually inspiring of this.

[@kevinismaximus7908]

Going to start this tonight! Thanks, man!

[@benbrouer4009]

No nonsense advice. Thanks, Man. You have a new subscriber!

[@tac-cobserver3788]

Awesome, thanks for sharing 🙏 Well, stay healthy for all of us & Safety First! Peace across the Globe ✌😉

[@clmr2000]

Man! I'm 45 y.o. and I just realize that some of the things I do to keep myself movile are HIIT. And I definitively love the idea that no gym equipment is required, mostly because I don´t have enough spare time to go.

[@peterlogan2105]

What about for your receding hair? How many jumpy boot squats do you need to do to keep our hair lines from running away from our heads, like yours is?

[@GruntProof]

Easy: don't get old

[@revkravery]

Awesome!!! Just what I’m looking for

[@metaltigerdude5780]

During the rounds, are we trying to get the reps in a certain amount of time, or just getting the reps? Like, aim for 10 to 15 reps within 20 seconds? Or just get 10 to 15 reps and move on?

[@GruntProof]

Either use reps or time

[@whoknows8223]

30 sec burpees (the real ones with jumps) on and off does the trick too

[@tuerkefechi]

Great exercise routine. Might I ask if you are located in Germany? Just asking, because the landscape looks so familiar 😅

[@MbisonBalrog]

Just did 40 burpees last night at park for workout

[@AtomicPixels]

Just remember V’s and crunches will push your stomach out. Not that I care because I’m about strength not looks but that will be what you should expect over time. I used to be a pro breakdancer and the best workout I had for stomach and code was hand stand pushups with legs out and down/level to your waist. It’s hard but get to 10 and you’re gonna be torn up

[@capthappy345]

Good advice! Do some agility drills also and mix up exercises.

[@arrowhead-6a521]

Love the content already, and I'd love to see more in the vein of combat fitness. PT in the army i did everything I was told to do day by day but never really learned how to "work out".

[@jeffcooper9363]

Great instructional. I'll modify my routine accordingly. Thanks

[@freddy1ofmany]

Love this content! Carry on sir!!!

[@GruntProof]

💪🏻😎

[@williamhospodar8702]

Did this workout for the first time today. As far as the Guerrilla Burpees, is it better to sprint in place or jog in place? I found that jogging made me feel more tired than sprinting but maybe that helps with the mental side.

[@CommKommando]

What about pull ups? After years of push ups, pull ups are making me realize how tight and stiff my upper back has been. It’s been a decade since i did them regularly. I wish I hadn’t stopped

[@jameskerrigan2997]

Wrestling coach filled a ruck with painted stones and hiked up the hill side half mile several times to make giant C for town name. That was brutal.

[@scottbudnik7558]

Right on the asphalt, no mat, that's great!

[@johnnybbgunner2136]

Most of my family is very heavy…somehow I was spared.🤠