Little late on this but go here
RossTraining.com - Low-tech, high-effect training solutions for beast mode aficionados and fitness enthusiasts
This guy is a straight up beast, respected boxing trainer, and bodyweight exercise guru. I don't know your level of fitness but be warned...his stuff is intense but he'll always suggest options on how to get there if you cannot perform a certain exercise. I've been using his stuff since the early 2000s - I have two of his older physical books (one of which is beat up from so much use) and a couple of his books on download (Infinite Intensity and Never Gymless are great and can be gotten from his site). He also adds in motivational and nutritional stuff in his books - besides only exercises and workout plans.
If you can get to Home Depot (and this is from one his books) go get a few 50lb bags of sand, duct tape, and freezer bags. Fill each bag with sand - not totally full. Don't worry about exact weights, but a gallon-sized bag should hold 5-7 lbs of sand each. Double bag them and then close off with duct tape wrapping. Now you have sandbags. Put them in a backpack to whatever weight you want - do squats, pushups, pullups, dips, running, tricep extensions, bicep curls, etc/. Get yourself a sea bag/green military duffle for the sandbags. You can do squats, clean & press, snatches, rows, shoulder press, sandbag throws, duck walks while holding, farmer carries, etc. His logic behind sandbag training is also that of who he trains - fighters. As he put it, when you, for example, press a bar w/ weight the weight remains in place and static. But when you overhead press a bag of sand it shifts as you move it and your muscles have to compensate - much like how a human body you're trying to manipulate doesn't stay still.
If you have a cheap sled then tie some rope to it. Again, load with sandbags and do sled pulls.
Here is a sample circuit workout (Google any of these movements if not familiar or ask me):
Pull ups x 80% of max
Squats x 100
Divebomber pushups x 25
Lunges x 100
Plank x 1-min
Burpees x 25
Diamonds (close-grip) pushups x 35
Jumping jacks or jump rope x 1-min
Squat jumps x 20
Superman x 20
Chin ups x 80% of max
V-ups x 30
Rest 1-3 minutes
Repeat for a total of 3 circuit completions
Finisher: 1-mile run
A good core workout:
The Triple Impact -
V-ups x 30
Chinnies x 30
Knee Hugs x 30
Repeat for a total of 4 circuit completions (if x30 is difficult start at x15)
Finisher:
Hip swings x 10
Plank x 1-min
Repeat for a total of 3 circuit completions
Pyramids
Pick 3 exercises and order them 1, 2, 3. At each step use their number in the sequence (1, 2, 3) as a multiplier. So, at step 1 you do 1 rep of Ex1, 2 reps of Ex2, 3 reps of Ex 3; at step 2 you do 2 reps of Ex1, 4 reps of Ex 2, 6 reps of Ex3, so on and so forth. Climb to step 10 and then back down.
One of my favorite combos:
Exercise 1 - Pullups, chinups, or a variation (commandos, wide grip, close grip, L-ups)
Exercise 2 - Divebombers
Exercise 3 - Squats
Climbing up and back down will result in 100 pullups, 200 divebombers, 300 squats.
Another good pyramid that is also killer (so only up to step 10 - no need to go back down unless you hate yourself)
Exercise 1 - plyometric pushup (i.e. clap pushups; don't actually worry about clapping; focus on lifting yourself off the ground with explosive force and a good pace)
Exercise 2 - burpees
Exercise 3 - squats
Try to limit resting.
Burpee Mania (pyramid) (I like this at the end of a workout cause I know the last thing I need to do is suffer through a bunch of burpees)
Burpees x 5
Pushups x 10
Burpees x 5
Pushups x 10
Burpees x 10
Pushups x 10
Burpees x 10
Pushups x 10
Burpees x 15
Pushups x 10
Burpees x 20
Pushups x 10
Burpees x 15
Pushups x 10
Burpees x 10
Pushups x 10
Burpees x 10
Pushups x 10
Burpees x 5
Pushups x 10
Burpees x 5
Pushups x 10
Finisher: V-ups x20 (do 3 sets)
Death by Burpees (a coworker into Crossfit presented this to me; I like it also at the end of a workout when I'm already gassed anyway so why not hurt a little more, right? I'm usually done by level 16)
Start a stopwatch.
Do one (1) burpee. Congratulations! You have the rest of that minute to rest.
When it gets to 1-minute (i.e. you have entered the second minute of the "game") do two (2) burpees. Again, enjoy whatever's left of that minute rest. Honestly, it will probably take you about all of 5 seconds to do 2 burpees so you'll just be standing there with your respective genitalia in your hands like an idiot for the rest of the minute! It will get harder, don't worry.
Basically, as you climb higher and higher you are doing more and more burpees with less and less recovery time. So, by, say, round 12 it might be taking you 35-seconds to do those burpees. Then you only have 25 seconds to recover until you have to do 13 and you're starting to really feel all the burpees that came before just building up. You will get gassed.
You'll eventually get to a point where you're taking almost the whole minute to complete that round and have seconds, if anything, to rest and begin the next round.
It ends when you cannot successfully complete that round's number in the allotted minute.
