This question comes up a LOT so we turned to Paul Roarke, author of “Corps Strength“. He presented us with some great information on staying fit even when on the road.
Many times when I am traveling overseas its hard to find a place to PT, especially to run or finding a decent gym. I have a simple movement that I call the “Truth-Teller” as it will quickly tell you what level of condition your in (or not in). Its simple and can be done with almost any object that is 30-50lbs in weight and you can lift safely with just your hands, ie a kettle bell, dumbbell, ammo can filled with rocks or sand. A big water jug, a large rock, log, sandbag, small tire, etc, etc. I have used all of those items over the years. They all work.
1) Assume a balanced stance with the object between your legs.
2) Squat down (ass below your knees, back straight, head up) grab the object and stand up.
3) “Curl” the object to your shoulders.
4) Press it overhead.
5) Reverse the order back to the ground for 1 rep.
Do as many as you can for a set, and do as many sets as you have the time and energy for. I have done this for 10 sets of 10 reps with a 40lb+ rock. Trust me this will get you breathing like a freight train in short order. Don’t “Clean” the object to your shoulders or overhead in one movement. Make a distinct stop between each part of the movement to make it harder.
To make these a real ball buster, do these with a set of push-ups, pull-ups or crunches in between and keep your rest time to a minimum. This works almost every muscle in your body as well as your heart and lungs.
Try it.
Tags: Paul Roarke