Here in Brazil there is little to NO access to special equipment or gym’s for that matter!

Instead of making excuses to skip workouts or come up with reason to not work on strength and conditioning and taking the easy way out, we made great use out of what we had.

Our own bodies.

Just the other day, I took a Brazilian Professional Football Team, The Cuiaba Arsenal, through a quick, but very effective bodyweight workout to focus on basic strength, power, and conditioning.

Here in Brazil it it’s hard to find the proper equipment to train with BUT there’s ALWAYS a way to train using just your bodyweight.

That goes for anywhere you are!

The Arsenal are coming up on their off week and they were pretty banged up from their game from a few days ago, so this workout was more focused in on moving the body a bunch to get their blood flowing which would help remove soreness and stiffness that was still present from the game.

With this workout, these guys were hit with something they have NEVER done before so some of them were pretty gassed!

Give them a few weeks to get used to this type of routine and they will become even deadlier!

Now, since I was training a large group, I wanted to keep thing very simple.

For this I used an interval based training session. For the intervals, I used a 30 sec work period, coupled with a 15 sec rest period.

There were 5 basic movements, that when added all together, worked the whole body and forced the use of athleticism.

No ineffective movements.

After the first round, since this was a new routine, I cut the work/rest ratios down to 20 secs of work with 10 secs rest.

Here’s the Training we did:

Quick Bodyweight Workout For Strength, Power, and Conditioning:

1A) Power Broad Jumps

1B) Push Up Variation

1C) Lunge Jumps

1D) Bear Crawls – Forward/ Backwards

1E) Prisoner Squat or Squat Jumps

Then we went into some agility drills:

2A) Front to Back Hops x 10 sec bursts x 3 rounds

2B) Side to Side hops x 10 sec bursts x 3 rounds

2C) 5-10-10 Forward/Backwards agility drill x 2 rounds


SUPER simple but SUPER Effective!

Perform this training session for 4 total rounds for a quick 20 min workout.

Now go get after it!

Live Aggressive and Get Strong!

Travis