Staying Fit on a Budget: A Bouncer’s Guide to Exercise Without Breaking the Bank

Frontline security worker shares bodyweight exercises to stay fit on a budget

In the midst of rising living costs in Britain, even a basic gym membership can be out of reach for those on low wages. Licensed bouncer and security guard, earning £11.76 an hour, faces this challenge but emphasizes the importance of maintaining a basic level of fitness for his job.

Despite the common stereotype of muscular doormen, this security worker prioritizes functional strength for the demands of his job. He shares a range of bodyweight exercises that have kept him in good shape over his 20-year career in frontline security.

For upper body strength, he recommends progressing from wall push-ups to one-arm push-ups. He emphasizes the importance of overhead pushing skills for various tasks encountered on the job. Additionally, he suggests exercises like pike press and Hindu push-ups for a strong core.

When it comes to vertical pulling, dead hangs are recommended as a precursor to chin-ups and pull-ups. These exercises are essential for tasks like climbing and lifting in his line of work.

For lower body strength, Bulgarian split squats are highlighted for glute, hamstring, and quad development. The security worker emphasizes the importance of leg strength for tasks like hurdling over obstacles during emergencies.

Incorporating core exercises like Russian twists is essential for stability and mobility, crucial in a demanding job like his. Additionally, he suggests a short circuit style workout for cardio benefits, emphasizing the importance of cardiovascular health for overall fitness.

The security worker advises on the importance of mixing up workout routines to avoid plateaus, with a focus on strength, endurance, and power in different phases. Lastly, he stresses the significance of ‘deloading’ weeks and incorporating activities like yoga for mental and emotional well-being.

Despite financial constraints, this frontline security worker proves that staying fit and healthy doesn’t have to break the bank. By utilizing bodyweight exercises and functional movements, he maintains the physical readiness required for his demanding job without the need for an expensive gym membership.