With gyms closing all around the globe, athletes of all levels are having to get creative at home in order to stay fit. If you’ve got no equipment within reach, worry not — the king of fitness has an effective warm-up and grueling WOD you can do anywhere, anytime. No equipment necessary.

Warm-up – 3 rounds

• 10 inchworm
• 20 alt v-up
• 15 single leg hip raise each side

Workout – 40-30-20-10

• Burpee
• Alt leg V-up
• Step-ups

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8 cities in 9 days makes it tough to get enough fitness in so I’ve been doing some of the M|30 (@m30programming) workouts in the hotel rooms if I don’t get to train in the gym or as an extra workout if I don’t get enough time in the gym. All of the workouts are done with no equipment. This one was… Warm Up 3 rounds 10 inchworm 20 alt v-up 15 Single leg hip raise each side Workout 40-30-20-10 Burpee Alt leg V-up Step Ups Give it a shot next time you travel @thecrossfitmayhem @mayhemathlete @tasiapercevecz #mayhem30 #mayhemathlete

A post shared by richfroning (@richfroning) on Sep 5, 2018 at 2:03pm PDT

Got it? Good! Now get to work (and remember to wash your hands before and after).

Main image: Rich Froning/Instagram, photo taken by Jon Payne