My friend asked me for advice on losing some weight. He has no equipment whatsoever, can't afford to get a gym membership, has a baby, and has 3 jobs. This is what I gave him.
Squats- Bodyweight, 3-5 sets of 15-30. Go as deep as possible.
Pushups- Bodyweight, 3-5 sets of as many as possible.
Situps and leg raises- 4 sets of each, back to back, as many reps as possible.
Sprints- Find a field, sprint 50 yards. Bear crawl back. Try for 6-10. Or if you can find a hill, sprint up, walk down. 6-10 times.
Fill your ruck as heavy as you can, drive to a field with a childrens play structure and do the following.
-Bear hug and walk as far as possible
-10 bear hug squats
-Evac Drag by carrying handle
-Evac Drag with one hand, then switch hands
-Pullups, as many as you can on whatever you can. Or burpees x 10
Repeat this 3-5 times.
Ruckmarch- do stairs, run light posts, hills, whatever you can, make it hard.
Bodyweight squats, as many as possible in 20 seconds, then 10 seconds of rest. Repeat 8 times.
Notes: Try to get out for a walk everyday.
It's short and simple. Any thoughts to improve?