WORKOUTS

 
 

TRAVEL WORKOUT (click for videos)

No Equipment needed! 20-minutes start-to-finish.

Warmup: :30 each, 2 rounds

  • High Knees

  • Jumping Jacks

  • Squat Walkout

  • Lunge + Open Arms

2-3 rounds:

  • 1.5 Squat x 10

  • Blackburns x 10

2-3 rounds:

  • Single-leg Deadlift x 10/10

  • Incline Pushups x 10

2-3 rounds:

  • Sit to Jump x 10

  • Skaters x 10/10

  • Mountain Climbers x 20/20

Cooldown:

  • Open Books x :60/side

Full-Body Dumbbell Strength

Equipment needed: 1-2 sets of dumbbells (medium & heavy)

Warmup: 1:00 each

  • Wall Open Books x 10/side

  • Wall Rolldown x 5

  • Hip CARs x 5/direction/side

3 rounds:

  • Bench Press x 12

  • Goblet Squat x 12

3 rounds:

  • 1-arm Row x 8-12/side

  • Rear-foot-elevated Split Squat (RFESS) x 8/side

  • Farmer Carry x 1:00 (or single-side x :30/side)

non-traditional core workout

Want some new ideas to work your trunk? Here you go!

Warmup:

  • Wall Plank + Breathing x :60 (+ optional posture assessment)

  • Half-Kneeling Windmill x 5/side

Circuit #1: 2 rounds

  • Dead Bug + Block x 10/side

  • Block Pass x 10/direction

  • Windmill x 5/5

  • Band Deadlift x 15

Circuit #2: 2 rounds

  • Bench Pressout x 10/side (this one is spicy!)

  • Pallof Out Up Twist x 10/side