March 18, 2020 6 min read

If you’re avoiding the gym out of fear of getting sick,

...it’s actually a really good idea.

Because gyms are notoriously nasty places…

Especially when it comes to germs, bacteria and other nasty things…

In fact, more than 70% of the bacteria found in gyms are harmful to humans. You can learn more about it here.

But it’s ok…and you can relax.

Because we have great news…

You don’t need a gym to workout!

Or get strong...

…or lose weight,

Or look good naked…

Because the truth is those abs you’re working so hard for are built in the kitchen, not in the gym...

But that’s not all...

Taking time away from the gym will do your body a lot of good.  

It will give your body a chance to rest…

…and solidify the strength gains and progress you’ve made since the beginning of the year...

But that doesn’t mean you stop exercising…

It simply means you need to design a ‘park bench workout’ that you can do that will continue making you strong…

So how do you do it?

It’s actually really easy…

Because there are tons of exercises that have been proven over and over to not only maintain strength and build muscle…

…but also improve your conditioning and burn fat too!

Most of them you can do without equipment,

others you can find the equipment you’ll need at a used sporting goods store for less than $50...

Ready to get started?

Ok...

Here’s what to do: 

  • Burpees. One of the best full-body movements known to man, used by the military and prisoners alike. Why? Because they work and they can be done anywhere. It’s the one full-body exercise that you have no excuse not to do.

Example burpee workout:

Do 100 burpees every day before you leave the house. 5 sets of 20 or 10 sets of 10 or 20 sets of 5. it doesn’t matter how you do them, just do them and watch your body transform.

Want to make it harder? Set a timer for 4 minutes and do 100 burpees before the timer goes off. Good luck.

  • Kettlebells. Kettlebells are one of the most highly effective and safe pieces of strength building equipment on the planet. Simple, rugged, and raw. 

A kettlebell can be used for: 

  • Swings

  • Rows

  • Military presses

  • Bench presses

  • Squats

  • Turkish get-ups

  • Farmers carry

  • and much more.

You may not know this but kettlebells have been known to build ‘WTF’ strength...

...meaning if you do them consistently the strength you develop will transfer to other exercises like deadlifts, barbell squats, running, jumping, sprinting, and nearly everything else you do in life and will leave you scratching your head saying ‘WTF?’

You can buy a used 40-pound kettlebell for less than $50 and get a better strength and conditioning workout from your house than at your local gym.

Don’t believe it? 

Try it for yourself...

Get a 40-pound kettlebell and do this every day for 6 weeks and see how you feel:

  • 100 kettlebell swings

  • 25 goblet squats

  • 25 bent-over rows

  • 25 military presses

Not only will your strength improve but so will your cardio conditioning.

  • Dumbbells. See the kettlebell description above.

  • Jump rope. Simple and easy. Until you do it. Set a timer for 5 minutes and jump rope without stopping. Good luck. 

  • Pushups. Back to basics. Why? Because it works. Pushups are a compound multi-joint movement that builds strength in your chest, shoulders, triceps, and core.

  • Diamond pushups. This is the most effective tricep exercise you can do. Better than dips (which are a close second) and way more effective at tricep development than any cable exercise.

  • Dips. Another great basic strength builder you can do anywhere from your home to a park bench.

  • Handstand push-ups. Great for shoulder strength and Hard-AF to do. The 5 x 5 training method is a great way to incorporate handstand pushups into your routine.

  • Walking. The ultimate fat burning exercise everyone has forgotten about. You should be walking at least 3 miles a day anyway, and if you’re not, now is a great time to start. Walk with your shirt off in the sun and then your walk becomes an immune building walk in the park. Because the sun stimulates your body to produce Vitamin D, the key to a strong an healthy immune system. An added bonus from being out in nature is building a strong and diverse microbiome, which is the biggest factor in staying healthy.

  • Running or walking stairs. Live in an apartment Or work in an office building? Take the stairs instead of the elevator. Build your lower body strength while improving your conditioning at the same time. See how easy this is?

  • Jump squats. A metabolic freight train if you do them intensely enough. Meaning set a timer and a goal for reps and get to work. Do them on your walk when you’re waiting to cross the road. Two for one.

  • Walking lunges. Add these in on your walk, mixed with some jump squats and your skin exposed to the sun for 20 minutes and your starting to build a strong immune system the way Mother Nature designed it.

  • Blood flow restriction training. A proven method to build muscle and strength without using heavy weights. Although this will never take the place of heavy weight training it’s the perfect addition to your routine if you need to take a step back from a dirty ass gym.

  • Resistance bands. These come in a wide range of sizes which means you can increase or decrease the resistance based on how they are being used. They can be combined with dumbbell, dips, pushups, chin-ups and many other exercises to help you push through plateaus.

  • Pull-ups/Chin-ups. Buy a bar you can hang in the bathroom or kitchen doorway and do 5 pull-ups every time you walk under it. Before you know it you’ll be stronger than an ox. Can’t do 5? Do as many as you can, but never go over 5. Why? Because strength is built in the 5 rep and under range in any exercise. An added bonus from doing chin-ups is they are more effective at building big arms than any curl machine ever could.

That’s right...

you don’t need a curl machine for big biceps...

...because chin-ups are more effective for that.

and you don’t need a leg press machine...

...because you can simply do walking lunges up 13 flights of stairs or do kettlebell swings with better overall results.

You can put all of this together for a 7 day a week workout plan and you’ll never want to set foot in a gym for the rest of your life...

How you do it is up to you…

But learning how to create your own workouts from the incredible menu of exercises available to you is how you create the ultimate beach body…

…that allows you to walk into any gym, anywhere in the world and crush a workout,

even if you haven’t stepped foot in a gym for 2 months…

…or two years. 

Make no mistake…

Gyms are notoriously dirty places…

Full of germs, bacteria, viruses, and other nasty things…

And just like everywhere else…

Gyms are full of people that sneeze into their hands or use the bathroom without washing their hands before going back out and using the same weights you’re using…

Yes, it's disgusting…

But ignoring it doesn’t make it go away…

or make you any safer…so if you see someone violate, don't hesitate to call that mf'er out.

And while this media frenzy continues about quarantines, viruses, bacteria, and disease…

We wanted to arm you with some useful information…

…like why you should clean your shaker bottle better than you do right now.

And how to get creative and take your workouts outside to build a healthy and strong immune system.

Because the truth is you don’t need a gym to be healthy or strong or have the ultimate beach body...

You need discipline with your sleeping and eating habits and consistent movement throughout your day. 

So get creative and develop a park bench workout you can do every day...

For example, go for a walk and look for places you can do pull-ups as you walk...

Mix in some walking lunges, jump squats, pushups, and burpees and you’ll realize how quickly you don’t need a gym to build a rock-solid body.

You don’t like running? Then walk...

You don’t like walking? Do bodyweight squats...

The key is learning how your body responds  to movement and training,

…not ‘going the gym’.

Until you have figured out how to build strength and muscle without a gym you will forever be missing a huge part of the puzzle of health. 

when you get it, you get it...and you’ll know.

And remember…

When you can’t think of anything to do...

There’s always burpees. Lots of burpees.

P.S

If you have to sneeze, don't sneeze into your hands...

Sneeze into your elbow crease instead. It's a simple adjustment that can make a big difference in the world around you.