Fitness in a Bag?

[GreenTip556]

Fitness Gurus,

I recently became bogged down with a lot of responsiblilities (kid on the way, college, op tempo upped at work, ect.) and am finding less time to get to a gym or to go running. I was wondering if anyone could help with my little project of putting some stuff together in a go-bag that would let me work out just about anywhere. Here's a brief rundown:

-I have access to a CONEX box about a half-hour a day
-I'd like some insight on Body-Weight full-body workouts
-I'd prefer to stay away from TRX due to the limited time I'd have to set up.
-I'd like to throw in some form of resistence training to keep things interesting and avoid loosing some strength (unless thats a myth?).
-High intensity would be great to get the heart pumping
-Limited locker space means I'm limited to carrying stuff in a day pack/gym bag.

I figured this would be a great place for gouge considering stories I've heard of limited facilities and time some guys have while on pumps to keep in shape. Any ideas or insights would be greatly appreciated.

Very Respectfully,
GT 556

p.s. I tried a search but nothing popped when I search portable, on the go, or limited time. If my search-fu is weak, I apologize in advance.

[Local]

fwiw
XXXXXXXXXXXXXXX
this is pretty close to a project (actually its almost 100% the same) I came up with as a senior in business school.

Fits in a bag, mounts in a door frame.

Utilizes resistance band training.

- Local

[guns]

If I was in your situation, this is what I would want. Take that for what it's worth (which isn't much).

-Resistance bands of varying sizes. You can get these from multiple online sources.
-Jump Rope.
-Rings, if you have somewhere to hang them.
-A weight vest/body armor to increase the difficulty of bodyweight exercises.

I know you said you wanted to focus on BW stuff, but the following two items may interest you as well. They are great workout tools and can be used for a wide variety of exercises....

-Kettlebell. This can be awkward to have to carry around, but depending on your situation it might be worth it.

-Slam Ball. Can be found on multiple online stores. These are not very big, but range from 20# to 80# (obviously they get bigger as they get heavier). Not sure if you would want to deal with the weight....

[Mav]

If I was in your situation, this is what I would want. Take that for what it's worth (which isn't much).

-Resistance bands of varying sizes. You can get these from multiple online sources.
-Jump Rope.
-Rings, if you have somewhere to hang them.
-A weight vest/body armor to increase the difficulty of bodyweight exercises.

I know you said you wanted to focus on BW stuff, but the following two items may interest you as well. They are great workout tools and can be used for a wide variety of exercises....

-Kettlebell. This can be awkward to have to carry around, but depending on your situation it might be worth it.

-Slam Ball. Can be found on multiple online stores. These are not very big, but range from 20# to 80# (obviously they get bigger as they get heavier). Not sure if you would want to deal with the weight....

x100

Resistance bands are an absolute must. Get differing sizes (small and large) at differing levels of resistance. Some muscle groups are actually easier to work with a resistance band that with weights.

[Gryfen-FL]

Here's that bodyweight .pdf I've been pimping:

CLICKIE (http://www.socnet.com/showpost.php?p=1242993&postcount=6)

Don't forget: Scale that shit down when you start, or it could kill you!

[cg4139]

Great suggestions thus far.

Although it wouldn't exactly be in a bag, I would look into buying one or two dumbbells that you could likely keep in the trunk of the car. A single 25-30 pound dumbbell used at home/local park/high school track can add plenty of things to do to body weight exercises. A guy named ross enamit has a web site that you should look at for his ''never gymless'' ideas.

pushups, pull ups, burpees, situps, lunges, are all obvious but a 25lb dumbbell can add weight to all that as well as be used to bicep/tricep/ shoulder press/ goblet squats, weighted push up or pull ups.

Anything really, it's all about being creative, combining exercises and resources around you. (stairs from bleachers, playgrounds etc)

I used to be gym less and strapped for time as well with minimal equiptment. PM for some circuit workouts and ideas to get you started if interested.