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
Burpees
3 sets for 45 seconds
Squat Jumps
3 sets of 10 reps
Chair Dips
3 sets of 12 reps
Lunges
4 sets of 8 reps
Wall Sits
3 sets of 1 minute
Crunches
4 sets of 25 reps
Flutter kicks (on your back)
3 sets of 45 seconds
Abdominal Planks
3 sets of 1 minute
Dumbbells
You know the deal with dumbbells. Free weights are a versatile way to amp up your DIY resistance training routine.
Kettlebells
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.
Jumprope
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.