By Steve Shaw
www.superlivingtoday.com
No gym? Try these limited-equipment workout routines. They can be run for several
months and escalate in intensity over time.
Bodyweight Workout – FULL BODY
Alternate between Workout A and Workout B.
WORKOUT A WORKOUT B
Push-Ups – Block *** Push-Backs – Block ***
Back Lifts – Block *** Pull-Ups – Block ***
Pike Press 2-3×10-15 Chair Dips – Block ***
Tricep Get-Ups – Block *** Paused Push-Ups 3×15
Doorway Rows 3×20 (each arm) Towel Curl 3×20 (each arm)
Lunges 100x Paused Bodyweight Squats 100x
Jump Squats 3×20 Bulgarian Split Squats 3×15-20 (each leg)
Wall Sit 2xMax Planks 2xMax
Push-Ups & Push-Backs – If you are unable to perform push-ups and push-backs then
perform these movements from your knees
Block Protoco l – Here is the block training protocol. For block sets, you attempt to
perform as many reps of each exercise as you can within the allotted time. Rest as
needed. REMEMBER, if you are not accustomed to these movements take a week or
two to allow your body to get the feel for the demands of each.
● Set 1 – Warm-up for 5 reps
● Set 2 – Warm-up for 10 reps
● Set 3 – 30-second BLOCK set
● Set 4 – 30-second BLOCK set
● Set 5 – 30-second BLOCK set
When your BLOCK sets feel manageable, use the following progression approach. When
you are able to easily perform three BLOCK sets of two minutes each, it may be time to
look for a more challenging exercise variation.
Block Set PROGRESSION:
● 30-second blocks
● 45-second blocks
● 60-second blocks
● 75-second blocks
● 90-second blocks
● 105-second blocks
● 120-second blocks
Back Lift – Watch this video: https://youtu.be/mjnseqLiVXM?t=45 or this video:
https://youtu.be/1KmgpGTu9YI?t=78
Pull-Ups – If you are unable to perform pull-ups try a back slide, as seen here:
https://youtu.be/mjnseqLiVXM?t=92 or a torso pullover:
https://www.youtube.com/watch?v=mIzG-bPG0zA
Triceps Get-Ups – Make sure to alternate arms. Here is an example of how to perform
them: https://www.youtube.com/watch?v=92laX2fkGmI
You may also try bodyweight triceps extensions:
https://www.youtube.com/watch?v=VYgVTinbx_A
Doorway Rows – https://www.youtube.com/watch?v=JXMA484O4-Y or palms-up
variation: https://www.youtube.com/watch?v=ArEa-iXsVuE
Towel Curls – https://youtu.be/BhvgzrHtYvU?t=43
Pike Press – https://www.youtube.com/watch?v=FzwouxmvDjA
Paused Push-Ups – Pause at the bottom for a 1-2 second count.
Lunges – 50 reps each leg.
Paused Bodyweight Squats – Pause in the hole for a 1-2 second count.
Bodyweight Workout – PUSH-PULL-LEGS
You perform this routine 3 days on, 1 off, or rest as needed in between workouts.
PUSH PULL LEGS
Push-Ups – Block *** Pull-Ups – Block *** Bulgarian Split Squats
3×15-20 (each leg)
Push-Backs – Block *** Back Lifts – Block *** Jump Squats 3×20
Paused Push-Ups 3×15 Back Slide or Torso Pullover
3×10-20
Lunges 100x
Pike Press 2-3×10-15 Angel of Death 3×10 Paused Bodyweight Squats
100x
Tricep Get-Ups – Block *** Doorway Rows 3×20 (each
arm)
Wall Sit 2xMax
Chair Dips – Block *** Towel Curl 3×20 (each arm) Planks 2xMax
Angel of Death – https://youtu.be/ydT74SAts7M?t=165
Bodyweight and Sandbag Workout
This workout will require the use of some form of a sandbag or backpack. You can load up
weight in a backpack if you do not have access to sandbags.
Also, for small movements you can use:
● Gallon milk jugs filled with water (8.6 pounds each)
● Pillowcases filled with books/etc.
● One or two backpacks
This is an A/B split. Alternate between each workout taking rest days as needed.
WORKOUT A WORKOUT B
Paused Backpack Push-Ups 3×15-20 Sandbag Overhead Press
Sandbag Rows Pull-Ups
Side Lateral/Upright Rows – 80s Sandbag Chest Press
Back Lifts 3×15-20 Doorway Rows 3×15-20
Gallon Jug Flyes – 50s Reverse Flyes – 50s
Chair Dips Single-Arm Overhead Sandbag Extension
3×15
Backpack Curls 3×15-20 Jug Curls – 100s
Paused Bodyweight Squats 100x Lunges 100x
Bulgarian Split Squats 3×15-20 (each leg) Jump Squats 3×20
Wall Sit 2xMax Planks 2xMax
Sandbag Overhead Press – You can either use block sets or straight sets of 3-4×10-15
depending on the amount of resistance you have.
Backpack Push-Ups – Add weight slowly. Make sure to secure the backpack tightly to
your chest.
Pull-Ups – Use a backpack for resistance for 3×15 or perform BLOCK sets. If you can’t
perform pull-ups then try straight-arm sandbag pullovers.
Sandbag Rows – Depending on the amount of resistance you have you can perform
these BLOCK set-style or straight sets of 3×15-20.
Lateral/Upright Row Superset – Use gallon milk jugs or similar. Perform 5-10 reps of
laterals, then 5-10 reps of upright rows. Continue alternating between these exercises
until you’ve reached 80 total reps. Rest as needed, but only briefly.
Sandbag Chest Press – If you have two bags and a decent amount of resistance then
you can perform straight sets. If not, use two lighter bags for BLOCK sets. If you have
only one bag you may need to hold it with both hands and perform BLOCK sets.
Gallon Flyes and Reverse Flyes – Perform 50 total reps, rest-pause style. Rest as
needed, but only briefly.
Chair Dips – Can use 3×15-20 with a weighted backpack or BLOCK sets.
Jug Curls – Get to 100 total reps, or 50 for each arm. These are with a moderate weight
for high reps.
Backpack Curls – Use a challenging weight for 15 reps per set.
Leg Exercises – Slap on a backpack for more resistance, or hold a sandbag for lunges
and bodyweight squats. Do NOT perform jump squats with extra resistance.
Barbell and Light Dumbbell Workout
Many of you have a barbell but limited access to dumbbell weight. If so, give this program a try.
You can alternate between workouts and train three or four days per week.
POSTERIOR A UPPER A POSTERIOR B UPPER B
Squats 4×8 Bench Press 4×8 Deadlifts 4×5 Military Press 4×8
Barbell Rows 4×5 Dumbbell Overhead
Press BLOCK ***
Lunges 100s Dumbbell Bench
Press BLOCK ***
Barbell RDLs 2×12 +
Power Shrugs
Push-Ups Inverted Rows 3xMax Side Lateral and
Upright Row
Superset 80s
Pull-Ups Reverse Flyes – 50s Bulgarian Split
Squats 3×15-20
(each leg)
Dumbbell Flyes – 50s
Paused Bodyweight
Squats 100x
Chair Dips Single-Arm T-Bar
Rows 3×12-15
Close Grip Bench
3×8
Zerchers 2×20 Barbell Curls 3×12 Jump Squats 3×20 Dumbbell Curls 100s
BLOCKS – See above.
Push-Ups – 3xMax or BLOCKs.
Laterals and Dumbbell Upright Rows – Perform 5-10 reps of laterals, then 5-10 reps of
upright rows. Continue alternating between these exercises until you’ve reached 80 total
reps. Rest as needed, but only briefly.
Reverse and Dumbbell Flyes – 50-rep rest-pause set.
Chair Dips – Can use 3×15-20 with a weighted backpack or BLOCK sets.
Dumbbell Curls – Get to 100 total reps, or 50 for each arm. This is rest-pause style.
RDLs and Shrugs – After each set of RDLs immediately perform a max-rep set of shrugs
without setting the bar down.
Pull-Ups – Use a backpack for resistance for 3×15 or perform BLOCK sets. If you can’t
perform pull-ups then perform T-bar rows for 3×15 or back lifts for BLOCKS or 3×15-20.

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