Cart 0

Gym Closed? Limited Equipment? Time for Calisthenics / Cardio Workout

Stew Smith

Is Your Gym Closed?  Not a Member Anymore? Need Ideas for Training with Minimal Equipment, Calisthenics, and Cardio Workouts?

It just so happens that as we near the Spring Season, we are getting out of the Winter Lift cycle / weight room and starting to transition into more calisthenics and outdoor running, so a gym closure is a minor inconvenience and should not stop us from training.  There is plenty to do outside. Our pool, gym, locker rooms are shut down for the rest of the month - hopefully - but we have a plan.  If you do not have much of a home gym, consider building one or getting some additional equipment - even if dumbbells, a barbell, sandbags, and a TRX.  Jeff Nichols and I did a podcast on the topic last year if you need some good ideas: 

However, if you want to go with minimum investment, here are some classic ideas to do outdoor workouts on a playground, a set of pullup bars in a park, or in your own back yard (build your own).

The PT Pyramid is a classic among classic calisthenics workouts and is so versatile, I actually wrote a book on my favorite 100 Pyramid Workouts coming out later in 2020. 

PT Pyramid - Pullups, Pushups, Situps (abs of choice), Dips 

PT Progression #2 is the SUPER SET: This is another sub-​​max effort foundation workout to increase volume of your PT exercises. It is recommended to add this type of workout and replace a pyramid workout once a week so you only total these upper body workouts only THREE times a week. Learn how to design a SUPER SET effectively.

PT Progression #3 is the Max Rep Set Workout: Once you have mastered the PT Pyramid and the Super Set and can handle workouts with volume of 100 pullups and 200 pushups, then it is time to test your new found strength and muscle stamina. This workout will increase your muscle stamina and endurance which is really the goal of mastering PT tests. Find out how to push your numbers even higher with this Murph like workout program.  Add Squats to any of these and it is a great Memorial Day Murph Prep program. 

Top Ten Pyramid Workouts - Some classics to choose from when you need new ideas. 

But one of my latest creations is called the Calisthenics and Cardio - No Equipment Needed Guide For Body Weight Exercisers and maybe a good option for people of all fitness levels to stay home or get outside and train.

Here is what you get with this BOOK or EBOOK:

- A 30 Day Beginner Chart to get moving again - TRUE BEGINNERS.

- A Six Week Intermediate program that progresses with miles of running and meters of swimming as cardio options along with building a calisthenics base. 

- An Eight Week Advanced Spec Ops Level PST prep cycle that will focus not only on the PST, but many of the other exercises seen in grinder PTs and beat down activities (Bear crawls, fireman carries, lunges, etc). 

NEED TO REPLACE SWIMMING?  There will be swimming involved as a cardio option - but you can replace swimming with a variety of idea - See Swimming Replacement Ideas

Get the BOOK today.  We will drop ship the book from the printer service - expect 5-7 days before arrival.   If you want the EBOOK - see link: Calisthenics and Cardio Workout EBOOK

Consider buying today at get 15% off using the MILITARY15 coupon code at check out for all books and ebooks. 



Older Post Newer Post

Leave a comment

Please note, comments must be approved before they are published