By Dan Staton

MS, PES

I know, you do not have the luxury of spending hours in a gym. You don’t have much for home workout equipment and perhaps you’ve found it difficult to stay the course of an exercise program.  You’re not alone.  So check out the following home grown workout plan, all you need is to carve out 20 minutes.  You can bust this workout in your basement, garage, shop, or your bedroom. And while a weight-free workout may sound easy, the home grown variety will challenge every muscle in your body.  The result will be an overall improvement in your General Physical Preparedness (GPP), which is the cornerstone to being the best outdoorsmen you can be.  GPP equates to being able to hike into any backcountry hole, drag a buck by yourself, hang a half dozen stands, or show up to elk camp a few pounds lighter.  Nature does not discriminate whether you’re young, old, in shape, or out of shape.  You’re better off walking into the woods this fall with a conditioned body.  Best of all, you can start today while the year is fresh.

“Home Gym Workout”
Details: 2-stations, 100 total reps per round, perform a handful times per week!

Directions: Perform the exercises as a circuit, doing one set of each movement for the prescribed number of repetitions before moving onto the next exercise. Complete them in the order shown, minimize rest between exercises as you compete against the clock.  If this isn’t challenging enough, perform 2-3 rounds for time!

One to Two Rounds For Time:
1. Air Squats (50 reps)
2. Burpees (50 reps)

Air Squat
Stand in a squat stance which is about shoulder width.  Sit back at your hips and bend your knees to lower your body as far as you can without losing the natural arch of your spine, you’re trying to squat low enough that the crease of your hip ends up below your knees.  Squeeze your glutes and push yourself back to the starting position.  Your toes should be angled slightly outward. Don’t raise your heels as you drop into a squat and feel free to use your arms to help propel your body back to the starting position.  Speed of movement is key.

Burpees
From a standing position, squat down and place your hands on the floor.  Now shoot your legs straight behind you as if you were about to perform a push-up.  Reverse the motion quickly to come back up and jump as high as you can with arms reaching overhead into a clap.  That’s one rep.  Land softly, immediately going into the squat again to begin the next repetition.
The basic home gym workout is an efficient way to stay or get into shape.  If you love hunting as much as I do, you want every experienced maximized and this cannot be done without a fit body.  A good idea is to have a stopwatch out when performing any workout so you can measure your intensity by how fast you make it through the workout.  Make sure you make time for fitness, hunting is a sport and we need to train for the demands.  This particular workout maximizes total body recruitment which means it will be a furnace for caloric expenditure and will foster the type of results required to stay on top of your game for the mountains and hills out West.

About the author: Dan holds a Master’s degree in exercise physiology, owns and operates www.TrainToHunt.com; a website dedicated to nurturing workouts for the outdoor athlete, designed for hunters by hunters.