Workouts when traveling

10 Min EMOM:

 This basic format needs very little warm-up and it only takes 10 minutes to complete!  In the end, you’ll have completed 50 Push Ups & 50 Squats. This is a lot of volume (Reps) done in a short period of time, so you get some metabolic conditioning to start off your day and it’s easy to do. 

Min 1: 10x Push-Ups

Min 2: 10x Squats

Rest for the remainder of the minute.

Alternate moves each minute.

  • You could always take the reps down to 5 which would equal 25 Each 
  • You could also change or add moves (Lunge, Planks, Shoulder Taps) 
  • You could also extend this to a longer format 12, 14, or 16 Minutes 
  • Difficulty: Moderate

 

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 
  2. Squats
  3. Push-Ups
  4. High Knees

 

5×4 Minute ROUNDS: 20/:10 Work / Rest each exercise

  • 1 Minute Rest BTWN RNDS = 25 Min Total Work
  • Mtn Climbers
  • Plank R: Extended Arm Plank
  • Glute Bridges
  • Single-Leg GB Hold Right
  • Single-Leg GB Hold Left
  • Stepback Lunge R: Goblet KB
  • Lateral Bounds
  • High Knees
  • 1 Minute Rest

The Disappearing Act

The first exercise will last: 30 and will be followed by 30 rest. Each round you will add one exercise, but the rest will stay the same. 

  1. Push-ups R: Tennis Ball/Weighted W: Yoga B: Negatives 
  2. Mtn Climbers
  3. Squats R: Goblet 
  4. Block Jumps Non-Jumping Lateral Squat 
  5. Superman Hold
  6. Jumping Lunge Non-Jumping Step Back Lunge

1

1,2

1,2,3

1,2,3,4

1,2,3,4,5

1,2,3,4,5,6

2,3,4,5,6

3,4,5,6

4,5,6

5,6

6

Interval Training

  • 5×4 Minute ROUNDS: 20/:10 Work / Rest
  • 1 Minute Rest BTWN RNDS = 25 Min Total Work
  • Mountain Climbers 
  • Plank R: Extended Arm Plank
  • Push-Ups R: weighted/tennis ball W: yoga block B: yoga block(s)/negatives
  • Glute Bridges
  • Superman Hold (B: cobra)
  • Squat Jumps (Non-impact: Squats)
  • Lateral Lunge R: goblet KB W: goblet KB or Bodyweight  B: Lateral Squat
  • High Knees (Non-impact: Bike)
  • 1 Minute Rest

 

Core Finishers: 

 

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 = 4 Minutes 

:20 sec dead bug

:10 sec superman hold

:30 sec rest