No Gym, No Problem
Art of War Athletics
Strength & Conditioning, General Fitness, Functional TrainingWhether you don't have time to get to the gym, don't have access to one due to COVID, or just prefer training from the privacy and comfort of your own home, this training program was created for you.
Exercise should be a part of everyone's life and you can get effective workouts in at home with minimal equipment. The No Gym, No Problem program was created to make an accessible and effective workout regime available to as many people as possible. No gym membership, pricey equipment or expertise fitness knowledge required.
**If you are ready to build strength, develop muscle and improve your conditioning all from home, it's time to get started! **
A1
Goblet Squat
30, 20, 10
A2
Hand Release Push-Up
30, 20, 10
A3
Glute Bridge (Feet Elevated)
30, 20, 10
FINISHER
B
Set a timer for 0:20 Work / 0:20 Rest This one has two parts. Part A: 8 Rounds (4 each side) - 0:20 Work / 0:20 Rest (alternate legs each round) 1. Split Squat Left Leg 2. Split Squat Right Leg Part B: 8 Rounds (4 each exercise) - 0:20 Work / 0:20 Rest (alternate movements each round) 3. Incline Push-up 4. Bent Over DB Row
A1
DB Reverse Lunge
15, 12, 9
A2
Alternating DB Bench Press
15, 12, 9
A3
Cossack Squat
15, 12, 9
FINISHER
B
3 Rounds: 9 Close Grip Push-ups (do these from your knees if you find them really difficult) 12 Table Rows (broken up however necessary)\ 15 DB Hammer Curls *Rest as needed. Try to complete this as quickly as possible.
A1
Step-Ups
12, 10, 8, 6
A2
Standing DB Press
12, 10, 8, 6
A3
1-Arm DB Row
12, 10, 8, 6
FINISHER
B
2-3 Rounds: 3:00 Work / 1:30 Rest *Perform as many reps as you can in 3 minutes, rest for 1:30. Rinse and repeat. - 5 Squat Jumps - 7 Push-ups (any version will do. Pick one you can easily bang out 7 reps with) - 9 KB Swings (swing a DB if you do not have a KB)
Mark Knisely
I grew up a skinny, weak, unathletic human being. As a teenager, I became obsessed with learning how to become bigger, stronger and faster so I could compete with my more genetically gifted peers. For the past 5 years I have worked exclusively as a personal trainer and group fitness instructor. I have helped countless people, of all ages, become more athletic versions of themselves.
When you join a team you’re getting more than programming, you’re joining an online community.
No Gym, No Problem
No Gym, No Problem
No Gym, No Problem
