You can LIVE life, or you can EXIST through it.
I choose to live it to its fullest and BRING IT as hard as I can....EVERY DAY! Fitness is a journey, and Beachbody provides you with the vehicle to take you to where you want to go!! -Mark Briggs-
Posted on April 18th, 2009 8 comments
Get a great workout Anywhere – with NO equipment!
I do quite a bit of traveling, and sometimes, my schedule causes me to have to go places without notice – so I don’t have my resistance bands, or my DVD’s to do my workouts. But, I’m going to share one of my favorite types of workouts with you, so you too can enjoy getting a GREAT workout ANYWHERE with no equipment needed.
The workout is called U.C.M.L. (short for Upper/Cardio/Middle/Lower). This is the workout that Tony Horton and I did with Usher on New Years Eve this year in Las Vegas. The greatest thing about this workout, is its diversity! You can sub in any upper/cardio/middle/lower movement that you want, so you can change it up and never do the same workout twice – and I promise you, if you push yourself – you’ll be blown away with how effective it is. Go for your OWN personal best, and push the pace……..you are going to LOVE IT!!
This version is one I did when I was on my latest trip out to Massachusetts. I met up with my friend, Chuck Oleson (another P90X fanatic), at his house, and we spent the next hour running through this monster. I’ve done this workout with NO BREAKS in it – but you can add breaks at the half-way point, or after each sequence of 4 movements. Decide your own targeted number of reps and time for each move – make it challenging, but make this YOUR own workout. Adjust it to YOUR own level of fitness, and enjoy the results! Now that you know that plan, here is the sequence!
- Standard Pushups (30-40 reps)
- Jacks (100 reps)
- Roll up V ups (30-40 reps)
- Shoulder width Squats (40-60 reps)
- Sphinx to plank pushups (15-25 reps)
- Double Airborne Heisman (30 reps each direction)
- Around the Clock (10 each direction)
- Squat and Kick (40-50 reps)
- Hindu Pike Pushups (15-20 reps in each position)
- Jump Knee Tucks (40-50 reps)
- Bicycles (40-60 reps)
- Wide feet squat to calf raise (30-50 reps)
- Spiderman Pushups (14-20 reps)
- Side Speed Kicks (aka: Briggs Kicks) (40 per side)
- Wide Leg Crunchy Frogs (30-40 reps)
- Sumo to Chair (20-30 reps)
- Four by Fives (5 pushups – fingers in, out, forward, and diamond) – (20-30 total reps in groups of 5 per hand position)
- Jump Squat Switch (30-50 reps)
- Oblique V ups (30-50 reps)
- Toe Roll Iso Lunge (40-50 reps per leg)
- Wide to Diamond Pushups (20-30 reps)
- Leapfrog squats – 2 front/2 back (30-40 reps)
- Fifer Scissors (30-50 reps
- 8 Card Stud (from One On One Bun Shaper workout)
Be sure to do a warmup, and then a good cooldown stretch when you get done. If you have questions on how to do any of the movements, feel free to email me at markbriggsfitness@gmail.com
Finding new ways to challenge yourself ALWAYS brings on new results! BRING IT!
~Mark
8 responses to “Get a great workout ANYWHERE – with NO equipment!”
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Chuck Olson April 18th, 2009 at 16:08
Wow – thanks for posting this Mark. It sure was an intense workout and – no weights, as you say! Great stuff thanks for showing it to me (as tough as it was!
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matt cosimini April 20th, 2009 at 17:15
Looks awesome, i’m gonna be setting up an outdoor workout a couple sundays a month with friends this summer and i think it’ll be this one to get a lot of them to see what p90x is all about. thanks for that
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Matt – I like to do the same kind of thing, and this is exactly the kind of workout I use to introduce people to P90X style workouts when I run group fitness sessions. The more we spread the love of the X, the more people we have joining our incredible company!
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Nick Cefaratti April 21st, 2009 at 15:07
Hey Mark,
Thanks for this super UCML workout! You really did this monster with no breaks!?!? Wow! I’m printing it up now!
Every summer when I’m down at the NJ seashore, I do these P90X-style workouts on the beach. For three years now, people have actually come up to me and said, “Hey, I saw that move on TV! That Tony guy, right?” And I’m just, that’s right! It’s a great icebreaker.
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Awesome! Will be printing out and taking with me on a trip back East. I’m very sure I’ll have to drop the reps, but this looks fantastic, thank you so much for posting!
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Hi, good post. I have been pondering this issue,so thanks for writing. I will definitely be coming back to your site.
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Jason S. May 16th, 2009 at 01:03
Hi Mark,
I’ve been reading through some of the recent posts on your site. Useful stuff! I’m presently working through my first round of the X. It’s been fantastic (getting ripped!). However, I’m interested in learning some fresh new ways to combine the moves when I’m done, possibly using the DVDs as more of a reference for form (rather than something to watch while I work out). The UCML formula you’ve provided is a good start. More like this please!
Cheers,
Jason S. -
Wanted to follow up and say this workout kicked my a** for the better part of 2 weeks! Thankyou thankyou thankyou! Between this and being extra careful on the eating, I was able to maintain my gains while eating out every meal in “southern home” style restaurants (aka wagon-sized portions, deep fried, don’t forget the gravy!). So instead of thinking I had to do a week or so of “catch up” when I got back, I could dive right back into my routine! Whew!!
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