CUBBYHOLE WORKOUT

NO SPACE - NO WEIGHTS - NO TIME!

(PUBLIC DOMAIN DOCUMENT COPY FREELY)

FULL BODY RAPID / GERMAN VOLUME TRAINING / AEROBIC / ANAEROBIC COMBO

(DO 10 REPS OF EACH SET CONTINUOUS CYCLE TO 10 SETS OR FATIGUE / 2 DAYS ON 1 OFF)
CONSULT PHYSICIAN BEFORE CONDUCTING ANY OR THIS WORKOUT DO AT OWN RISK

WORK OUT VARIANTS DAY 1 DAY 2 DAY 3 DAY 4

STANDARD PUSHUPS (standard arm width / straight
back
STANDARD SITUPS (lightly hold side of head with
hands, keep feet flat on floor
MILITARY PUSHUPS (standard pushup except elbows
are tucked in beside abdomen)
ONE LEG SQUATS (stand on one leg, bend and flex
leg to touch ground. 10 each leg.
SIDE CRAB WALK (standard pushup position / side
walk 3 paches back / forth, do pushup at each end)
JUMPING JACKS (lower legs for extra burn)

DIVE BOMBER PUSHUP (from standard pushup

position – 'dive' under fence, and back up. Head, then
chest, then groin passes under 'wire,' then reverse back
to complete 1 rep)
BICYCLE SITUPS (10 forward / 10 back , sit and peddle
legs off floor, use hands for balance)
V DROP (adopt standard pushup position, arc back,
drop head down and up..)
LEAP SQUATS (reach down touch ground / stand up /
jump up / repeat)
MASON TWISTS (hold legs straight out in sitting
position, use knuckles to touch left then right 10 reps)
ARCING X STATIC PUSHUP (adopt standard raised
pushup position. Arc midsection to left, then right,
then up and down. After X Arc completion do 1
pushup.)
SIDE CRUNCHY'S ( lie on left then right side bring
head to knee with one arm behind head, other holding
body.
DIAMOND PUSHUPS (wide legs / form diamond with
hands / straight back)
WIDE STANCE PUSHUPS (place arms at wider safe
position extension)
PUSH UP LEG WALK SIDE COLLAPSE (adopt standard
pushup position, walk legs in arc 2 paces, then do one
sided pushup lower left side then right side)
SCISSOR (lie on back, lift one leg vertically, hold other
off ground an inch, switch legs 'scissor').
CURLS (use left arm to hold down right arm / vice-
versa)

BONUS : ONE ARM PUSHUPS (wide legs / place one

hand behind back) alternate arms on sets)
Workout Notes: