Looking for an at home bodyweight workout?
It's 7:00 AM Sunday in Australia. The crowd gathers in front of David Goggins, the "toughest man alive," for him to lead them through a 45-minute exercise routine he does when he's on the road.
In case you don't know David Goggins, he's an accomplished endurance athlete, completing over 60 ultra-marathons, triathlons, and ultra-triathlons, setting new course records, and regularly placing in the top five. He's also a strong man. He once completed 4,030 pull-ups in 17 hours, a Guinness World Record at the time.
And that's not all. David Goggins is a retired Navy SEAL and is the only member of the U.S. Armed Forces to complete SEAL training (including two Hell Weeks), the U.S. Army Ranger School (where he graduated as Enlisted Honor Man) and Air Force Tactical Air Controller training.
He epitomizes what a SEAL is...fit, fierce, and seemingly immune to pain.
The crowd settles in as David announced the first exercise, "Jumping Jacks," or, as he learns, "Star Jumps" in Australia.
But David wasn't the only one who was going to learn something today. As you'll see, this group of mere mortals is going to learn how mindset is everything, even for something as simple as jumping jacks.
"Everybody always asks, 'What kind of workouts do I do?'" says Goggins. "So, I'm going to show some of you all one of the at-home bodyweight workouts I do when I'm on the road. I have no gym. I have no pull-up bar. Nothing like that."
To perform the at-home bodyweight workout, all you need is a bit of space to spread out. Since you'll be doing sit-ups and elbow planks, you might want to use a mat for your sacrum and elbows if you're not on a soft ground surface.
Here's the at home bodyweight workout from Goggins video. David used a timer during the workout. He was also working with a group. Below is a best effort to identify the times in minutes and approximate number of reps David completed.
Perform each exercise for the prescribed time period or reps. Don't expect to do what the "toughest man alive" does though. "The idea," Goggins explains, "is [to] do what you can, take limited rest, and get back in it again! Form is everything! Don't half-ass your form!"
Though Goggins might not agree with this, you should consider easing into this exercise routine. Start by reducing everything by 70% and challenge yourself to do more every day and build up to Goggins' levels (while still using proper form for every rep, of course). For example, instead of 10 minutes of Jumping Jacks, start at 3 minutes and build up to 10 minutes.
Want a free, easy way to perform and track this workout from your mobile device? Check out our At Home Bodyweight Workout Challenge at TriadXP.com. Choose from four levels the one that's right for you and get moving!
Learn more about David Goggins in his new book, Can’t Hurt Me: Master Your Mind and Defy the Odds. It chronicles his incredible life from perpetual victim to active duty Navy SEAL to world class ultra athlete and world record holder.