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

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