During my years in the Marine Corps I learned a thousand things that have helped me become a better person, but one of the things that I treasure most is the ability to create intense workouts without any equipment while producing better results then any treadmill or dumbbell will get you.
The problem with today’s fitness scene is how many people that go to the gym, hop on the treadmill for half and hour, then call it quits. They pay a ridiculous amount of money for gym membership fees with only gaining the small check mark in the box for their daily workout.
When I got out of the Marine Corps I was first faced with joining a gym and how ridiculous the whole system is, you are literally locked down into a multi-year contract just to join a gym, then once you sign your life away, the hospitality is out the window. I can’t see how people justify the money they spend on these gyms just to smell the 300lb guy next to you on the treadmill.
I decided to take action with the knowledge I learned in the Marine Corps and create my own style of working out with only using body-weight exercises that I knew would produce results that I wanted.Â I also wanted to spread my knowledge to people, so I created a Facebook pageand on there I post daily workouts for people that can’t afford a gym or for the days they couldn’t make it to the gym, and the people who simply do not have the time during the day for a gym.
These workouts are simple yet extremely effective, I break the week down into muscle groups just like any gym rat would do, along with incorporating different cardio parameters, all in effort to help anyone achieve all of the fitness goals without the hole in their wallet.Â I don’t charge anything nor ask for any donations, this is how I want to give back to the world. Knowledge obtained becomes an obligation to share.
So today I will walk you through one of my “CROFIT” workouts. This workout will focus on your push/pull movements. This workout requires a simple pull up bar, whether it be a tree, or a local park, anything to do pull ups on.
- First we will start with a ONE MILE RUN…..During the run you will SPRINT for 20-seconds, then jog for 40. Repeat this till you’ve reached a mile.
- Now you will repeat the following circuit 3x with as little rest as possible.Â I like to rest 90 seconds in between rounds.
Â Â Â Â CIRCUIT
Handstand Push ups x 15
Pull Ups Wide Grip x AMAP (as many as possible)
Push Ups x 25
Pull Ups Close Grip x AMAP
Once you’ve completed this circuit 3 times, you will take another 1 mile run back to where you started. Then you’re DONE. This workout should take you anywhere between 20-35 minutes. I promise you will feel amazing afterwards, no matter how you feel during the workout.
Â Â Â Â Â As I always tell CRO NATION….Get out there and DO the DAMN thing.