3 Flexible Calendars that'll Elevate Your At-Home Workouts

Home is your New Gym

After 2019, a new age of at-home training dawned.

With gym doors closed, fitness fanatics like me needed to find new places to work out. It's why I spent the first year of the pandemic pouring myself into creating an at-home training program. I wanted to prove to myself and others that you could train Muay Thai at home - without a partner, coach or gym - by creating a progressive bodyweight-only workout program.

In this post, I’ll be describing how I – a professional fighter – have, over the years, turned my living space into my fitness space; how I’ve developed a lean, muscular fighter’s body with little to no equipment or special knowledge; and how I’ve adapted my own training style into a user-friendly blueprint that you can follow to dramatically improve your physical and mental health, as well as your martial arts technique – all from wherever you happen to be.

How to Work Out Anywhere (...Except the Gym)

While synonymous with “working out,” a gym is really just a stand-in for pretty much any other open space. You’ve never needed a gym to get fit or train martial arts. How do you think cavemen got all swole and muscular?

Outside of the gym, here is a list of some of the places I’ve worked out at – and you don’t need to be a pro fighter to do the same for yourself:

🥊 BEDROOM

Everyone’s got a bedroom. As crowded as it might be, all it takes is 5 minutes of shoving stuff into closets and kicking things out of your way to create an open space for yourself.

🥊 GARAGE

If you’ve got one, your home gym is just begging to be built. A Bluetooth speaker and some inspirational posters on the walls can go a long way.

🥊 BACKYARD

The perfect combination of the outdoors and privacy. A space of your own like this also allows you to install permanent exercise fixtures, like a course with workout stations.

🥊 PARK

I love to hit the park super early when it’s only me and dog-walkers. There’s something about banging out burpees in nature before the rest of the world wakes up.

🥊 BEACH

When I lived and fought in Thailand, 95% of my training was done beach-adjacent. If you’re lucky enough to live close to the water, do yourself a favor and work out on the beach.

🥊 LIVING ROOM

My wife and I once removed our sofa from our living room and put soft padding down on the floor so that whenever we wanted to watch TV or play video games, we had to do it standing (which led to a lot of stretching and cardio work).

🥊 PARKING LOT

I’ll admit that I’ve been that weird dude shadowboxing in an empty lot after dark.

👉 3 High-Performance Schedules that Don't Require a Gym

At different stages of my fighting career, I’ve used different training schedules, but the philosophy behind them has always been the same:

YOUR WEEK minus NON-NEGOTIABLES plus DAILY WORKOUT = YOUR TRAINING SCHEDULE

Your "non-negotiables" are your locked-in responsibilities: work, school, family, etc. I start by plotting my non-negotiables first. What’s left is going to be my free time and my workout time. 

Take a look at 3 different weekly calendars that I’ve followed before. Each one is customized to my non-negotiables, whether that’s when I was working at Red Lobster (the “Server” Calendar), or building a business (the “9-5” Calendar), or waking up with a baby (the “Early” Calendar).

You can follow the schedule as-is or make your own by plotting your non-negotiables first and selecting a workout time that works for you.

Click on each calendar to download & use it for yourself.

IS TRAINING AT HOME FOR YOU?

Working out at home and following a tailormade training calendar isn’t a shortcut to fitness or martial arts prowess: it still requires immense discipline and dedication.

That said, there are just too many benefits to bodyweight-only workouts at home. From ease to convenience to the money you’ll save, at-home workouts are something you can easily and seamlessly integrate into your life – and you’ll damn sure thank yourself later.

If you’re still feeling resistance, though, maybe you’re running into one of the all-too-common obstacles that people face when transitioning to at-home workouts. I’ll cover these obstacles (and how to overcome them) in the next post.

24-Month Muay Thai Fitness Program

-- At Home, No Equipment --

✅ Lose 5-15 Lbs. In 1st 30 Days

✅ Develop Lean, Muscular Body - Just Like a Fighter

✅ Work Out At Home -- No Gym Fees!

✅ Sharpen Deadly Martial Arts Weapons - 'The Art of 8 Limbs'