Ground Zero: No Gear
LS Fit
Functional Fitness, General Fitness, Tactical / Military, Law EnforcementThis program is a four week bodyweight strength and conditioning program built for anyone who wants to stay sharp, strong and capable anywhere.
Ground Zero No Gear is your go anywhere, do anytime program. No gym. No equipment. No excuses. Just simple training that builds real world fitness.
This program is perfect if you want to maintain or build strength, stay fit, and keep your edge when life gets busy. Whether you are travelling, working away, juggling parent life, or simply training at home, this gives you a structure that works anywhere.
You will train like someone who does not rely on fancy equipment. You will build a solid engine, improve mobility, develop strength through calisthenics, and stay ready for whatever life throws your way.
Prep
A
No Gear Warm Up
NO GEAR WARM UP: A) 2 x Rounds 20 x Bird Dogs 5.5 x Worlds Greatest Stretch 5.5 x 90/90 Hip Mobility B) 3 x Rounds 5 x Inchworm to push up 10 x Push Ups 15 x Air Squats
Circuit
B
TABTA: 20 seconds on, 10 seconds rest. x 8 Rounds [ 4 min total] A) Tabata: - Tabata Air Squat - Tabata Lunges - Tabata Hand Release Push up B) 15:00 AMRAP: 25m Burpee Broad Jump 25m Bear Crawl 50m Sprint
Prep
A
No Gear Warm Up
NO GEAR WARM UP: A) 2 x Rounds 20 x Bird Dogs 5.5 x Worlds Greatest Stretch 5.5 x 90/90 Hip Mobility B) 3 x Rounds 5 x Inchworm to push up 10 x Push Ups 15 x Air Squats
Circuit
B
A) 5x10 Push up with 5 sec. Negative. Then B) 20:00 AMRAP: 10x Burpees 20x Push up 30x Air Squat
Prep
A
No Gear Warm Up
NO GEAR WARM UP: A) 2 x Rounds 20 x Bird Dogs 5.5 x Worlds Greatest Stretch 5.5 x 90/90 Hip Mobility B) 3 x Rounds 5 x Inchworm to push up 10 x Push Ups 15 x Air Squats
Circuit
B
A) 3 Sets: 1:00 Handstand Hold against wall 20 x Push Ups 20 x alternating leg V- Up B)15:00 AMRAP: 20x Star Jumps 50m Bear Crawl 20x Sit up
Luke Symonds
Luke Symonds is a hybrid athlete and performance coach with experience across high-level rugby, grappling competitions, physique shows and a demanding tactical role. He blends strength, conditioning and real-world performance to help everyday people, first responders and tactical athletes get stronger, leaner and more capable.
