Measurable routine suggestions without equipment

Scubdup

Hi there, I hope some people can help. I want to put together a training regime that I can use, which features:-

A well-rounded set of work outs
As little equipment as possible
Possibility of easily measuring progess

Can anyone suggest ideas, or even where to start putting something like this together.

Thanks a lot.

Scubdup

Some of the questions I need to research are:-

• How many days to train each week
• How to build in flexibility
• How to build in a plan B, when I miss a day, or days
• How to train all (or as many as possible) of the metabolic pathways
• How to train all (or as many as possible) of the muscle groups
• How to minimise risk of injury
• How to make all workouts easily measurable in terms of progress
• What metrics (apart from workout results) to use to measure progress

Cherimoose

What specifically is your overall goal?
Also, why no equipment?

tcunbeliever

darebee.com has workouts, including full programs, many of which require no equipment.

capaul42

You Are Your Own Gym