I’ve been testing a workout program that I made up (there might be similar workouts out there, I don’t know). I decided to share it with you because it has helped keep my fitness level where I want it to be without much time commitment or stress on the body.
My background: I was a track & field athlete for nine years. I was a scholarship athlete at Louisiana State University and learned what it takes to be in peak physical and mental shape. Throughout college I became certificated track & field coaching (sprint/hurdles) and coached track after graduating.
I’ve tested different workouts after my track career. I did bodybuilding programs where I gained 20+ pounds. I did Insanity just to see if it works and if I could slim back down to my running days (it works perfectly if you follow the program exactly as prescribed). I did Formula 50 a few times which is by far my favorite workout program because I was shredded with lean muscle and had decent size.
After moving to Florida, I decided to create my own workout with some basic body weight exercises:
Pull ups, pushups, rows, abs (and core, lower back, etc.), and running.
The purpose of this workout program is to stay fit and maintain a lean, muscular body. This won’t help you if you want to bulk up and add size. It will help you if you want to slim down and have defined, toned muscles throughout your body.
I’ve found that my endurance is way up, I have solid strength, and I enjoy the quick workout sessions that I can do at my own house. I’ve been doing this workout program for the past 3 months and my body looks amazing, feels great, and energized.
*Important: I do follow a strict meal plan which contributes to my results. If you want to look and feel great, then you have to take action by being active AND making the best choices about what food/drink you put into your body.
You’ll need to get a pull up bar and some resistance bands or dumbbells. And, a decent pair of running shoes.
Here’s the workout plan (the process)
Every other day do these series of exercises
- Abs to warm up
- Pull ups
- Pushups
- Abs
- Bent over rows (using resistance band or dumbbells)
- Abs/core/lower back
- Repeat to equal 3 total sets
- At the end, one set of dips and shoulder exercise
Depending on how many reps you can do for each, you should be able to finish this in 30-45 minutes.
I currently do (total reps) 400-500 abs, 45-60 pull ups, 150-180 pushups, 150-180 rows, lower back exercises to equal 3 to 1 or 4 to 1 ratio with my abs, and a few core exercises. I change up the exercise positions too. For instance, I will do some pushups wide, regular, and close.
When you’re just starting out, do what you can and build up to more reps. Start with 50 abs, 5 pull ups, and 20 pushups, etc. You’ll get stronger and you’ll be able to add more workload and get the results you want.
Then, either on your days off or the same day as your workout, run for 20-40 minutes. This ends up being 4 days a week of working out, or 7 days a week with alternating days. Start with continuous runs at one set pace, then work up to dynamic runs where you change the pace from fast to slow (3 min hard, 1 min easy… repeating to reach the 20-40 minute total time).
Depending on what your goals are, I recommend taking at least one day off a week. Sometimes I’ll wait two days in between the workout instead of every other day or skip a running day.
Some things missing from this workout: emphasis on shoulders, isolating muscles (biceps, triceps, etc.), and legs (which I figure the running is enough to keep it simple). You can add whatever you want to the workout or change things around. My goal is to stay active without putting much stress on my body.
There’s not much else to this workout program. It’s probably something worth doing when you’re traveling or want to get away from lifting weights for a while.
A good 3-4 months is a good amount of time to get fit from your own body weight exercises. If you're a beginner, then this will be a great way to start getting used to being active.
If you have any questions, let me know.
My background: I was a track & field athlete for nine years. I was a scholarship athlete at Louisiana State University and learned what it takes to be in peak physical and mental shape. Throughout college I became certificated track & field coaching (sprint/hurdles) and coached track after graduating.
I’ve tested different workouts after my track career. I did bodybuilding programs where I gained 20+ pounds. I did Insanity just to see if it works and if I could slim back down to my running days (it works perfectly if you follow the program exactly as prescribed). I did Formula 50 a few times which is by far my favorite workout program because I was shredded with lean muscle and had decent size.
After moving to Florida, I decided to create my own workout with some basic body weight exercises:
Pull ups, pushups, rows, abs (and core, lower back, etc.), and running.
The purpose of this workout program is to stay fit and maintain a lean, muscular body. This won’t help you if you want to bulk up and add size. It will help you if you want to slim down and have defined, toned muscles throughout your body.
I’ve found that my endurance is way up, I have solid strength, and I enjoy the quick workout sessions that I can do at my own house. I’ve been doing this workout program for the past 3 months and my body looks amazing, feels great, and energized.
*Important: I do follow a strict meal plan which contributes to my results. If you want to look and feel great, then you have to take action by being active AND making the best choices about what food/drink you put into your body.
You’ll need to get a pull up bar and some resistance bands or dumbbells. And, a decent pair of running shoes.
Here’s the workout plan (the process)
Every other day do these series of exercises
- Abs to warm up
- Pull ups
- Pushups
- Abs
- Bent over rows (using resistance band or dumbbells)
- Abs/core/lower back
- Repeat to equal 3 total sets
- At the end, one set of dips and shoulder exercise
Depending on how many reps you can do for each, you should be able to finish this in 30-45 minutes.
I currently do (total reps) 400-500 abs, 45-60 pull ups, 150-180 pushups, 150-180 rows, lower back exercises to equal 3 to 1 or 4 to 1 ratio with my abs, and a few core exercises. I change up the exercise positions too. For instance, I will do some pushups wide, regular, and close.
When you’re just starting out, do what you can and build up to more reps. Start with 50 abs, 5 pull ups, and 20 pushups, etc. You’ll get stronger and you’ll be able to add more workload and get the results you want.
Then, either on your days off or the same day as your workout, run for 20-40 minutes. This ends up being 4 days a week of working out, or 7 days a week with alternating days. Start with continuous runs at one set pace, then work up to dynamic runs where you change the pace from fast to slow (3 min hard, 1 min easy… repeating to reach the 20-40 minute total time).
Depending on what your goals are, I recommend taking at least one day off a week. Sometimes I’ll wait two days in between the workout instead of every other day or skip a running day.
Some things missing from this workout: emphasis on shoulders, isolating muscles (biceps, triceps, etc.), and legs (which I figure the running is enough to keep it simple). You can add whatever you want to the workout or change things around. My goal is to stay active without putting much stress on my body.
There’s not much else to this workout program. It’s probably something worth doing when you’re traveling or want to get away from lifting weights for a while.
A good 3-4 months is a good amount of time to get fit from your own body weight exercises. If you're a beginner, then this will be a great way to start getting used to being active.
If you have any questions, let me know.
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