Workouts when traveling

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Climbing the Mountain: Brutal Ladder Workout

Workout Structure:

  • Reps: 5-10-15-20-15-10-5 = 80 reps for each exercise
  • 5 exercises, 1 set
  • Difficulty: Moderate

Exercises:

  1. Push Ups 5-10-15-20-15-10-5

*rest

  1. Jump Squats 5-10-15-20-15-10-5

*rest

  1. Ninjas 5-10-15-20-15-10-5

*rest

  1. Glute bridges 5-10-15-20-15-10-5

*rest

  1. Sit Ups 5-10-15-20-15-10-5

*rest

Core Finisher: Rolling Planks 3X

*(rolling from move to move, limiting rest)

– Elbow Plank for :30 seconds

– Right Side Plank :30 seconds

– Hollow Body Hold :30 seconds

– Left Side Plank :30 seconds

Going Down da’ tough Ladder

Workout Structure

  • Reps: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
  • Complete one full ladder of reps for each exercise before moving to the next, or alternate moves
  • Difficulty: Moderate

Exercises

  • Push Ups
  • Squats
  • Burpees
  • Pull Ups

16 Minute E.M.O.M (Every Minute On The Minute)

 Workout Structure

-Start at 10 reps for each exercise and add 2 reps after each minute.

-Duration: 16 minutes total

-4 Rounds of 4 Bodyweight Exercises

-:45 work/:15 rest, :40 work/:20 rest, :30 work/:30 rest, :20 work/:10 rest

Difficulty: Red Level: will add 2 reps each time: 8,10,12,14,16,18,20,22 = 120 reps
White Level: 10 Reps = 80 reps
Blue Level: 8 Reps = 64 reps

Exercises

  1. Push Ups
  2. Squats
  3. Lunges
  4. Glute Bridges

16 Minute Tabata Mash Up

Workout Structure

  • Each exercise is done for 1 minute before you switch to the next exercise
  • :20 seconds of work/:10 seconds of rest
  • Difficulty: Moderate

Exercises

  1. Hollow Hold (Red: Rock)
  2. Squats
  3. Push Ups
  4. High Knees

10X10

Workout Structure

  • 10 sets of 10 reps
  • 3 bodyweight exercises
  • Difficulty: Moderate
  • Rest as needed

Exercises

  • 10 Push Ups
  • 10 Squats
  • 10 Lunges

15 Min A.M.R.A.P

Workout Structure

  • The goal is to reach as many reps as possible in the 15 minutes
  • After each round is completed, begin the round again
  • Difficulty: Moderate

Exercises

  1. 10 lunge steps
  2. 5 push ups
  3. 5 squats

Core Finisher: Rolling Planks repeat 3x

Spend :30 Secs in each position rolling from move to move, limiting rest

– Elbow Plank

– Right Side Plank

– Hollow Body Hold

– Left Side Plank

4 Rounds

:20 sec dead bug

:10 sec superman hold

:30 sec rest

20 Min A.M.R.A.P/Tabata

Workout Structure

  • The goal is to reach as many reps as possible in the 10 minutes
  • After each round is completed, begin the round again until the 10 minutes are up
  • Difficulty: Moderate

Exercises

  1. 10 Hip Raises
  2. 5 Spider-Man Push Ups (R)
  3. 5 Spider-Man Push Ups (L)
  4. 5 Ninjas
  5. 10 Flutter Kicks (R)
  6. 10 Flutter Kicks (L)
  7. 10 Squats
  8. 10 (Over and Back) Russian Twists

1/2 Tabata:

Workout Structure

  • 2 minutes of :20 of work/:10 of rest
  • Total of 4 rounds = 2 Minutes a round
  • Rest :90 seconds BETWEEN ROUNDS

Exercises:

  1. Push Ups
  2. Jump Squats
  3. Leg Lifts
  4. Power Lunges
  5. Pull Ups
  6. Burpees
  7. Push Up Blaster: Quick Burner

The Triangle of Death:

Workout Structure:

  • Total of 5 rounds, each round has a different work/ time ratio
  • 7 exercises per round
  • Difficulty: Moderate
  • Rest an additional 90 seconds after each round is completed
  • (1) :40/:20 (2) :30/:15 (3) :20/:10 (4) :30/:15 (5) :40/:10

Round 1- :40 seconds of work/ :20 of rest for each exercise

  1. Squats / Mountain Climbers (2 squats/4 mountain climbers)
  2. Inchworm Pushups
  3. Dolphin Kicks
  4. Side Lunges
  5. Glute Bridge Raises
  6. Butt kicks
  7. Ninjas

*90 seconds of rest

Round 2 – same 7 exercises :30 of work /:15 of rest

*90 seconds of rest

Round 3 – same 7 exercises :20 of work/:10 of rest

*90 seconds of rest

Round 4 – same 7 exercises :30 of work/:15 of rest

*90 seconds of rest

Round 5 – same 7 exercises :40 of work/:20 of rest