On The Road

Just as we do at the gym, you want to move every joint in your body prior to starting followed by some light stretching—enough to loosen you up. Once the workout is done, stretch again but this time hold each position for 1-2 minutes if time allows. Butterfly, straddle, pike, shoulders, etc.

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No Equipment

Workout#1

Warm up

3x 8 T’s + 8 Y’s, 8 Cossack Squats, 10 Hollow Rocks

A) 4x 10-15 Push ups, 16 Lunges, 15 Sit ups

B) 200 Mountain Climbers

Notes: For Part A, rest as needed and adjust the volume accordingly. Lunges can be done back stepping or forward. For the sit ups, you can anchor your feet under a chair, table, bed, etc. Complete the mountain climber as fast as possible. Rotate the wrists in a way that your fingers are pointing sideways. Warm up the wrist thoroughly before starting and stretch the hip flexors right after.

Total time: 25-35 minutes

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Workout #2

Warm up

3x10 Hip Circles, 12 Calf Raises, 10 Shoulder 180’s

A) EMOM 20

1. 20 Air Squats
2. Plank
3. 25 Jumping Jacks
4. Rest

Notes: The total volume can be adjusted up or down fairly easy. You’d be performing 100 squats as is. Minute 2 you plank for the whole minute.

Total time: 25-30 minutes

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Workout#3

Warm up

3x15s Side Plank, 10 Arch ups(supermans), 10 Lateral Shoulder Raises

A) 5x 5 Pike Push ups, 15 Hollow Rocks

B) 6 rounds of 10 burpees. Rest 1:1

Notes: Modify the pike push ups so all 5 feel pretty hard throughout all 5 rounds. For the burpees, rest for as long as it takes you to complete 10. You can scale down but keep the work rest ration the same.

Total time: 25-30 minutes

Workout #4

Warm up

2x 10 Wrist Extensions, 10 Air Squats, 15 Calf Raises

A) 40s ON, 20s OFF, 4 rounds:

Wall Sit

Flutter Kicks

Jumping Jacks

Plank

Total time: 20 Minutes

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Workouts with dumbbells

#1

Warm up

2x30s Straight Arm Plank, 10 Leg Swings, 6 Cossacks

A) 5x 8 Goblet Lunges, 6 DB Press

B) 3x 12 Lateral Shoulder Raises, 15 Air Squats

C) 200 Mountain Climbers

Notes: Heavy emphasis on strength rather than cardio. Both the presses and the shoulder raises can be done with one dumbbell if two are not available

Total time: 35-40 minutes.

#2

Warm up

3x 15s Side Plank, 8 Bodyweight Good mornings.

A) 5x5 DB RDL’s, 8 Bicep Curls

B) 4 rounds of: 16 DB Hang Power Snatches, 20 Sit ups

Notes: For part B, pick a weight that allows you to complete all 8 unbroken before switching arms. Add or subtract a round as needed.

Total time: 25 minutes

#3

Warm up

2x 10 Wrist extension, 8 Air Squats, 8 Light DB Press

A) 5 rounds of: 12 DB thrusters, 10 Burpees

Note: As heavy as you can as long as you can keep the thrusters unbroken

Total time: 12-16 minutes

#4

Warm up

Dynamic

AMRAP 20

16 OH DB Lunges(8 per side)

15 V-ups

16 DB Renegade Rows

15 DB Russian Swings

16 Hollow Rocks

Notes: About 4 rounds total so scale accordingly. Err on the lighter side for the DB swings.

Total time: 25 minutes