The definition of fitness from Merriam-Webster's Dictionary is: the quality or state of being fit. Pretty simple, doesn't say at what level fitness falls into play, it may be what each individual feel's is right for them. There are many ways to achieve some level of fitness and what is shown here is one way.

I have been using some of these exercises for some time now and have had really good results.

What I do is basically a total body workout that is becoming a popular workout for a lot of people. Crossfit Gym has made it popular nationwide and you can find many others online praising it's benefits. I do not even go to a gym, everything can be done at home or the park near me. I don't use weights, I do mostly body weight exercises and any heavy stuff I lift are items I have scrounged up to use.

Some of the tools I use are a pull-up bars, different sizes cement blocks, PVC devices I made for doing push-ups and dips and a bunch of other odd shaped heavy objects. Every workout is different from the last and I keep working the muscles from all angles, varying intensities with the idea that in real life situations, you may be forced to react from many directions. Lifting heavy, odd shaped objects will really help your funtional strength.

These workouts have helped me improve on 5K and 10K running times and I feel much more prepared for everyday situations. I have no interest in going back in the gym to workout. Standard weight training is great, you will get strong, but I feel this type of training does so much more for me.

(If you want to use a gym you can do this same kind of workout with all the equipment that would be available and I must admit that doing squats, deadlifts and other such heavy lifts are great).

Keep in mind that this can be intense, start out easy until you get used to it then increase your effort.

Do pull-ups and chin-ups, Hand-Stand shoulder presses, lunges with weight, Lift heavy odd shaped stuff, Clean and press heavy odd shaped stuff.

There are many ways to work your ab's, do them mixed in with the other ecercises or do them alone as a seperate workout. Do squats holding heavy stuff, work you arms and grip strength. And for a really good workout do box jumps.

Get out and run, ride a bike or walk, mix running and body excercises together. Your only limited to your imagination

Remember that you need to take some days off to recover, if something hurts give it time to heal.

An example of a workout might be doing a warm-up, then doing
5 pull-ups
5 dips
20 reps abs
8 pull-ups
8 dips
20 reps abs
10 pull-ups
10 dips
20 reps abs
Then work back down to 5. Must be done non stop with no rest if possible. Then try to do it again. It is like a circuit course, you get an aerobic workout also.

Each day is different, some very hard and short workouts to longer but a little easier. you can tailor your workouts to do by reps or time. For instance, set a time of 20 mins to do as many reps of a couple exercises as you can do. At a latter date try to exceed that number. Sometimes do many reps another day do fewer but weighted reps. Do static holds, just hold the weight or your body up for time.

There are many ways you can do push-ups. Place your hands shoulder width apart, close together, move them out in front of you, further out to your sides. One hand can be higher than the other and alternate, put your feet higher than your body, have someone place something heavy on your back, have someone push on your shoulders to resist your movment. Just try anything you can think of to target the mucles from different angles.