A Surefire Training Sequence Despite Location or Equipment

Structuring a quality training session can be tricky. One of the biggest problems we face when building workouts is paralysis by analysis.

There are so many effective programming strategies that it’s difficult to follow just one.

Let alone organize multiple training days together in a cohesive format. Or multiple weeks. Or months.

This is a simple sequence that I use with clients that either need to jump-start their training routines, or that need an opportunity to spice things up and change the game if they’re stuck in a rut.

We are going to choose five exercises. And we’re going to complete five rounds. Easy enough! Or so it seems.

Here’s our sequence:

1. Upper Body

2. Lower Body

3. Mobility

4. Core

5. Conditioning

Again. We’re completing five rounds of this circuit.

The simplicity, versatility, and comprehensive elements in this structure is what makes it so reliable. These five components can serve an individual that’s never trained in their life. And, it can crush the most physical animal in the gym. Additionally, you can select exercises based on the equipment you have available or would like to highlight. This works great in the gym, and it works great at home. I’ll give you a couple examples to get your brain firing.

Beginner Example (Bodyweight)

1. Yoga Pushup x6

2. 1L Glute Bridge - Floor x6e

3. World’s Greatest x6e

4. Plank x:20 (20 seconds)

5. Linear Quick Feet - Floor x 15e

5 Rounds!

Advanced Example (Something I’d throw at a stud at our gym)

1. Pullup x 8

2. Reverse Lunge - BB x6e

3. Hip Circles x10e

4. Straight Leg Sit-up - 2KB x10

5. 5/10/15/20yd Suicide x1

5 Rounds!

You can turn down or turn up the intensity accordingly. Also, as previously mentioned, you can work around equipment limitations extremely easy.

Traditionally, we used this sequence when a client was traveling to a hotel gym, dropping into an unfamiliar gym on a whim, was returning from a few weeks off, or wanted to have some fun with a few workouts between our typical programming phases.

Additionally, as a lot of us have been training at home on lockdown, this is a great structure to have in your back pocket. Use our Exercise Vault if you need any ideas!

Good luck and get after it!