My job requires me to be as fit and strong as possible for my size. I'm 6' tall and weigh 170 lbs. I have very low body fat. The job also demands long hours and is at odds with a normal gym schedule. I don't even have access to a gym!
I've been doing a work-out consisting of body-weight squats, body-weight deads, push-ups, sit-ups, pull-ups, and dips. I also run every day that I'm off work, rotating through a long distance run, intervals, and sprinting, on separate days.
I'm wondering if you guys have any suggestions of things that I can add to my regimen to mix things up. I have a pair of 45 lb. dumbbells at home that currently aren't seeing any use. I also have a 45 lb. weighted vest that I use when sprinting or running stairs. I don't have a bench or rack. Ideas of things I can do without joining a gym and without buying more equipment?