Wanna workout? No gym membership? No problem!

Being fit continues to be an aspect of preparedness that is mostly ignored. I guess it is not as cool as a “tactified” AR or a Benchmade Nimravus knife. In a survival situation the ability to perform physically (and mentally) could very well mean the difference between life and death – or maybe not. Who knows?

The vast majority of us sit in the comfort of our warmly heated homes, being transported here there via petroleum-powered vehicles over great distances. We make our way through the drive-thru to get instant nourishment or walk into the local grocery store and walk out with fresh meats, fruits, and vegetables. Point is we have easy – incredibly easy. 

Now, imagine for a moment that we suddenly find ourselves without electricity – no heat, no air, no TV, no refrigeration, no grocery stores – nothing. Transportation is via feet, or bike – as no fuel can be pumped without electricity. Can you walk 20 miles to reach friends and family? Can you carry a 40 pound pack for 5 miles in 90 degree temperatures? Can you till a garden without a gas-powered tiller? How about spending 4 hours straight pulling weeds out of the garden?

Most of us are out of shape and not prepared to deal with the physical nature of a survival situation. That can change – and it can change NOW. Not tomorrow. Not on Monday. Right now. How? Move! Depending upon your current physical condition you have got to get out and move. The start of a 3000 mile journey begins with a single step. Your journey begins now.




Warm Up: Spend 5-8 minutes going through a few basic moves to get ready for the workout.

  • arm circles – for demo click HERE
  • head rotations – for a demo click HERE
  • jumping jacks – for a demo click HERE
  • lying leg crossover – for demo click HERE
  • Samson stretch – for a demo click HERE
  • butterfly stretch – for a demo click HERE

Main Workout:  5 exercises 1 minute each/5 minutes each round, 1 minute rest in between – total of 3 rounds

  • burpee – as many as can be done in 1 minute. These are tough – for demo click HERE
  • sit up with strikes – as many as can be done in 1 minute – for demo click HERE
  • air squat – as many as can be done in one 1 minute – this is a burner – for demo click HERE
  • jump rope – as many as can be done in 1 minute – for demo click HERE
  • pull ups – as many as can be done in 1 minute – for demo click HERE.

Remember – rest 1 minute between each round.

If you try this workout – DO NOT get discouraged if you do not do as many reps as you thought you would. You have to start somewhere. Just stick with it and you will be very proud of yourself when you go from completing 4 burpee’s in 1 minute to doing 8. It WILL happen – just be patient and work hard. If you can only do one round – then doing one round is a lot more than sitting on the couch.

The main workout above takes only 18 minutes to complete. 

Here are a few notes to consider – 

  • A good warm up is to go out for a light jog for 5-10 minutes.
  • You will need a pull up bar – such as this one, which works great.
  • All exercises can be “scaled” or adapted to your specific ability level. For example if you cannot jump in the air at the end of the burpee movement – don’t – just stand up. If you cannot pull your own body weight up – place a chair under you and push just enough with your legs to provide some assistance. 
  • Remember – you have 1 minute to get as many reps completed as possible. If you cannot do the movements for the entire minute – push yourself but rest…count to three….then start again.
  • Sit ups can be made a bit more comfortable by placing a folded towel under you or buy an ab mat.



Fitness isn’t just about working out. Your body is fueled by the food you eat. In general eat foods that are as natural as possible. One question to ask when deciding to eat the food or not is – “Did a caveman eat this food?” If the answer is “no” then you should probably skip it. No Big Macs, no Pop Tarts, no Captain Crunch.

Good luck folks – get out there and sweat!


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10 thoughts on “Wanna workout? No gym membership? No problem!”

  1. Great points, Brother! Physical fitness is actually the first step in survival. I often wonder if the average civilian realizes the importance of stamina and endurance in the outcome of military battles that became popular movies, like We Were Soldiers or Black Hawk Down. Although I am somewhat broken from my time in the Army, I still do some form of exercise every single day. This afternoon I went for a walk in a snowstorm. My family may think I am neurotic, but for me, it is a daily requirement. When I was healthier, say in the 1990’s, I used to do a circuit training workout with weights. Your program above reminded me of it. I set up different barbells and dumbbells so I did not have to pause to change the weights. I would start out with Power Cleans to get my blood flowing, then turn around to the 2nd barbell and do Bent Rowing. After that, I laid down on the bench for Flat Bench Press. Next, I would sit up and do Dumbbell Curls. Then, I laid back on the bench for Flyes. When I stood up after completing that set, I would put one knee on the bench and do Bent Dumbbell Rowing. Last exercise was to jump rope for a minute. After 5 circuits, I was sweating and panting! I can’t do all those different lifts today, as I have spinal conditions. I’ll probably never give up on those Frosted Blueberry Poptarts, either!

    • Irish-7,

      I like the unfrosted myself. I can sit and eat and entire box. My mouth is watering just thinking about it. It has been a solid two years since have had a Kellog’s Blueberry Pop Tart.

      Thanks –


  2. I do have my own program. I like the workout you created, I might tweak my program a bit with this. Thank you for sharing this!

  3. Put on your shoes, go for a walk for an hour and stop eating crap. Paralysis by analysis, just get out there and do something, anything.

  4. There is always a certain amount of fate in every situation, however, the way you live now will determine the way you live in two months, two years or two decades… I’m 49 years old and in better shape than I was at 19, 29 and 39 because i workout. Added side benefit is that I make my kids do it with me so they will probably continue to exercise as adults…


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