One of my athletes couldn’t come to training at the gym today so I gave her one of the “No-Gear” workouts from my book “Maximus Body”.

A lot of people focus on equipment but the truth is you don’t reply need any. if all you have is an open space and a will to suffer you’ll be just fine.

Here is the workout I prescribed today. It’s great if you don’t have equipment or if you only have 30 minutes to train.

“Fire Fight”

This is a workout that I teach at every military seminar I lead. It’s an incredible routine to have in your back pocket if you’re a special forces operator. It doesn’t require equipment, and it doesn’t take much time— two things most deployed soldiers don’t have. The workout improves every aspect of their overall fitness, so they can perform their jobs at the highest level and stay safe. Tackle it with the tenacity of a soldier—it’ll be exceedingly difficult, if you’re truly willing to go after as many reps as possible.


Do the exercises in the order shown. Complete all the sets of exercise 1, resting, as needed, followed by all the sets of exercise 2 and exercise 3. Then, move on to exercise 4. For this exercise, perform as many reps as you can in 30 seconds, followed by 30 seconds of rest. That’s 1 round. Do a total of 4 rounds. On your last round, rest for 2 minutes instead of 30 seconds. Use that same procedure for exercise 6 and exercise 8.

1. Wall Squat: 2 Sets, 5 Reps

2. Air Squat: 3 Sets, 20 Reps

3. Jump Squat: 3 Sets, 5 Reps

4. Burpee: 4 Sets of 30 Seconds Each (Rest for 30 Seconds between Sets)

5. Rest: 2 Minutes

6. Split Jump: 4 Sets of 30 Seconds Each (Rest for 30 Seconds between Sets)

7. Rest: 2 Minutes

8. Frog Hop: 4 Sets of 30 Seconds Each (Rest for 30 Seconds between Sets)

9. Cool Down Run: 10 Minutes Time: 20 to 25 Minutes


30 minutes


Miriam Galecki


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Note: Day to day entries will change. Some entires will be workouts I have done that day, some entries will be workouts that people I train did that day. Some entries will be my favorite all time workouts or something I saw on the internet that I thought would be good for you to experience. Remember that because of the changing nature of the entries these workouts are not meant to be prescriptive. For example they aren’t necessarily written down with the intention of you following them precisely. Rather, they are meant to collectively build a resource that you can learn from. Hopefully you can implement some of these ideas and workouts into your own training in order to better your fitness. 

Also note that I won’t be posting at the same time every day. If I workout early then it might get posted early. If I workout late then it might get posted late. If I am in  different time zone then hell, I don’t know what time it will show up. Just a head’s up. That said, I will do my best to get them to you in a timely fashion. You have my word on that but remember I don’t have an army of internet monkeys at my beck and call. I am doing this on my own…