Here’s a full routine (full video at the bottom) that requires no equipment whatsoever.

It can be done with a minimum of floor space, indoors or out. While some of the techniques are tough, most everything can be scaled for all abilities.

Make sure you properly warm up before attempting this workout.

For a warmup, I recommend doing some joint rotations (main ones listed below) followed by something that will get your heart rate up a little (jump rope, running on the spot, jumping jacks, treadmill, etc.)

• Wrist circles
• Elbow circles
• Arm circles
• Neck rotations
• Upper torso rotations
• Hip circles
• Knee circles
• Ankle circles

I’ve made the video so you can follow along. Most of the techniques are done in supersets, meaning you’ll alternate several exercises, back to back. Once you finish the superset, just press pause on the video and try them yourself.

Here’s the full routine written out for you:

1. SUPERSET 3 TIMES:
   1. Forward Lunges 10 per side
   2. Cossack Squats 5 per side
2. SUPERSET 3 TIMES:
   1. Hindu Squats 15
   2. Groiners 10
3. THREE SETS OF:
   1. Bootstrappers 15
4. SUPERSET 3 TIMES:
   1. Hindu Pushups 7
   2. Supine Leg Raises 12
5. SUPERSET 3 TIMES:
   1. Shoulder Tap Pushups 6 per side (12 pushups)
   2. Supine Hollow Body Hold 20 seconds
6. SUPERSET 2 TIMES:
   1. Diamond Pushups 7
   2. Back Extensions 10
7. SUPERSET 3 TIMES:
   1. Tuck V-Ups 10
   2. Half Crunches 10
   3. Plyometric Bodybuilders 7

Give it a try! This workout can be done three times a week for a full-body blast in your own home.

If you’d like some guided coaching, please feel free to reach out using the contact form on this site. I specialize in training men over 45, but can certainly work with anyone who is willing to put in the work. I’ll design a workout routine for you, update it regularly according to your progress, and give you feedback on your technique.

There are several options for online coaching, but the first step is to reach out and inquire!