Back in high school, I stumbled across how Herschel Walker got so shredded — and it wasn’t gym time.
He used only bodyweight stuff: push-ups, sit-ups… and some uphill sprint repeats on a dirt road. No fancy gear, just grit and consistency.
Here’s the twist — as he got stronger, he dialed it way up:
- Hundreds (or more) of push-ups and sit-ups per day
- Mixes like one-arm push-ups, diamond variations, dips, pull-ups, and pistol squats
- Sprinting hills, martial arts, dancing, even farm chores — basically, anything to move
What you can steal from this:
- Start simple, like he did: push-ups, sit-ups, sprints.
- Keep adding volume or variation to challenge yourself.
- Mix it up — variety builds real athleticism.
- And stay consistent — even when nobody’s watching — that’s where results come from.
That mindset formed the root of Project Bodyweight³. It’s how I took 17 lbs of fat off, gained lean muscle, and stayed athletic — without stepping foot in a gym.
Want to see how to structure it into a full 6-week plan?
– Forest
PS – Herschel-Inspired Bodyweight³ Workout (try this today):
1. 8-min AMRAP (as many rounds as possible)
- 5 burpees
- 5 pull-ups (or 15 inverted rows)
- :20 handstand hold on the wall (or floor pike holds)
2. 8-min Ladder
Start with 4 reps each → then 6 → then 8… keep climbing:
- Walking prisoner lunges (each side)
- Close grip push-ups
3. Sprint Intervals (x5)
Rest = whatever time’s left after your run
(Ex: Run in 45s → rest 45s. Run in 60s → rest 30s.)
Run ~200 yards
Start a new set every 90 seconds