The One Man Gym 8

Versatile fitness for every guy, everywhere

For Cooper Hays, being athletic was always an interest, but when he started wrestling, it became a passion. After struggling with his weight in middle school, he made it a goal to be a varsity wrestler by 9th grade. And he did it. “Wrestling gave me a way out of my problems, not only physically, but mentally and spiritually.” After college, he graduated to mixed martial arts. “After my wrestling career, I felt I was missing something.” Hays said. “That thing was combative sports.” He is now a certified personal trainer and an MMA fighter.

Body Weight Sequence

Push Ups

4 sets of 10 reps

Bodyweight Squats

4 sets of 20 reps


3 sets for 45 seconds

Squat Jumps

3 sets of 10 reps

Chair Dips

3 sets of 12 reps


4 sets of 8 reps

Wall Sits

3 sets of 1 minute


4 sets of 25 reps

Flutter kicks (on your back)

3 sets of 45 seconds

Abdominal Planks

3 sets of 1 minute


You know the deal with dumbbells. Free weights are a versatile way to amp up your DIY resistance training routine.


Kettlebells are like dumbbells, but better for explosive motion. They might be most well known for their compatibility with swing exercises, which are great for a compound movement cardio kick.

Resistance bands

Cheap and portable, resistance bands come in a variety of strengths, but you could start with just one. They can take the exercises you already do and make them harder, and fold down smaller than your wallet.


The cheapest cardio machine, and you learned how to do it before grade school. Unlike a treadmill, you can put it in your work bag or suitcase.

Yoga mat

Not just for stretches, but you should be doing those, too. A mat will protect your joints on hard floors and provide a portable clean surface.