Workouts for the Road

Here’s a list of Workouts to help you continue the pursuit of fitness when you away for travel, vacation, or any reason you can’t make it in.

Alpha Plan- (Beginner Friendly)

The workouts are lighter, so take rest days if needed…but they are designed to be hit on consecutive days.

Day 1

14 Minute Run/Jog-Stop every minute on the minute and do:

  • 5 Pushups on the odd minutes
  • 10 Air Squats on the even minutes

Day 2

3 Rounds for Time:

  • 10 Step ups (per leg)
  • 20 Flutterkicks (per leg)   demo
  • 30 High Knees (per leg)

Day 3

5 Sets:

  • 10 Burpees
  • Rest 1 minute

Day 4

10 minute AMRAP (As many rounds as possible)

  • 10 Forward Lunges (per leg)
  • 10 Backward Lunges (per leg)
  • 4 Wall Walks (scale range of motion as possible)   demo

Day 5

  • Tabata Air Squats
  • Rest 8 minutes
  • Tabata Sprints @ 75%

*Tabata is 8 rounds of 20 seconds ON, 10 seconds of Rest

 

Bravo Plan- (Intermediate, Jump Rope Nec.)

Day 1

10 Sets:

  • 50m Sprint
  • Rest 1 min

3 Rounds for Time

  • 10 Burpees
  • 10 Pushups
  • 20 Air Squats

Day 2

5k Run

Day 3

12 Minute AMRAP

  • 12 Jumping Lunges (each leg)
  • 12 Handstand Pushups (scale to pushups)
  • 50 Double Unders (scale to 100 single unders)

Day 4

AMRAP 12 oz Curls…

(Rest Day)

Day 5

100 Turkish Getups with an odd object for technique

Day 6

A. 8 Sets

  • Run 400m (85%)
  • Rest 2 minutes

B. 10 minutes of Handstand Walk Practice