My athletes always ask me for some workouts they can do when they are on the road with no equipment. Here are 10 great body weight or very limited equipment workouts you can do anywhere! Have Fun!
WORKOUT #1
1.) Warmup 2 min. walking/jogging
30 seconds wrist circles
30 seconds arm and shoulder circles
30 seconds I’s
30 seconds Y’s
30 seconds T’s
30 seconds inch worms with cobra stretch
30 seconds face pulls
30 seconds alternating single arm toe touches from plank
30 seconds trunk twists (standing or seated)
30 seconds push-ups
2.) Complete as many rounds and reps as possible (AMRAP) in 8-Minutes:
5 Burpee Object Step-Overs
10 Push-Ups (or inverted push-ups on box)
20 Walking Lunges (10 each side)
20 Alternating Shoulder taps in plank position
3.) Complete as many rounds and reps as possible (AMRAP) in 8-Minutes 10 Russian Step-Ups (5 each side)
20 Jumping Jacks
30 Flutter Kicks
20 - 40 Mountain Climbers
4.) Three Sets:
Single-Arm Plank x 30 seconds (if you are
able, lift the same-side foot so the opposite
hand and foot are the only things touching
the ground)
Superman Hold x 30 seconds
Single-Arm Plank x 30 seconds (if you are
able, lift the same-side foot so the opposite
hand and foot are the only things touching
the ground)
Hip Bridge Hold x 30 seconds
WORKOUT #2:
1.) Warmup
1 min high knees or Jumping Jacks
30 second plank hold
30 second alternating high knee steps with parallel walk like an Egyptian hands
30 second single arm stack in plank (alternating)
30 second butt kicks
30 second mountain climbers
30 second air squats
30 second flutter kicks
30 second air squats with jump
30 second lunges
30 second plank hold
2.) Complete as many rounds as
possible in 35 mins of:
24 Jumping OR Regular Lunges
24 Hollow Rocks
24 Air Squats
24 Sit-ups
24 Burpee Over Object
WORKOUT #3:
) Warmup:
2 min. walking/jogging
30 seconds wrist circles
30 seconds arm and shoulder circles
30 seconds I’s
30 seconds Y’s
30 seconds T’s
30 seconds inch worms with cobra stretch
30 seconds face pulls
30 seconds alternating single arm toe touches from plank
30 seconds trunk twists (standing or seated)
30 seconds push-ups
2.) Every 90 seconds for 12 minutes (2 sets):
Station 1 – 20 Bowler Lunges
Station 2 - "W" Holds x 15
Station 3 – 20 Palms to Forearms Walking
Station 4 - 60 seconds Hollow Hold
3.) As many rounds and reps as possible in 10 minutes:
20 Side to Side Shuffles (Each side equals one rep)
20 Weighted Swings (e.g., Kettlebell, Dumbbell, Backpack, pet or small pet or child)
5 Burpees
WORKOUT #4:
1.) Warmup
Complete as many rounds/reps as possible in 5 minutes of:
10 Jumping Jacks
10 Scapular Push-Ups
10 Air Squats
2.) Complete as many rounds/reps as possible in 5 minutes of:
20 Lunges (10 each side)
2-3 Wall Climbs OR 20 Plank shoulder taps
15/10 Dips
3.)Complete as many rounds/reps as possible in 5 minutes of:
20 Step-Ups or alternate knee to elbow (10 each side)
15 Ceiling Reaching Ab Crunches
20 Jumping Jacks
4.)Complete as many rounds/reps as possible in 5 minutes of:
30 Mountain Climbers
10 Superman to Hollow Rolls (5 each direction)
10 Air Squats
5.)Complete as many rounds/reps as possible in 5 minutes of:
20 Single Leg Hip Bridges (10 each side)
20 Reverse Snow Angels
WORKOUT #5:
1.) Warmup 2 min. walking / jogging
30 seconds wrist circles
30 seconds arm and shoulder circles
30 seconds I’s
30 seconds Y’s
30 seconds T’s
30 seconds inch worms with cobra stretch
30 seconds face pulls
30 seconds alternating single arm toe touches from plank
30 seconds trunk twists (standing or seated)
30 seconds push-ups
2.) Complete 10 rounds for max reps of:
max rep Push-ups, 1 min
Every time you break complete:
max rep Sit-ups
-- then --
Recovery walk with weight 1 min Today's workout is 10 rounds of 1 minute Max Rep Push-ups; if you have to break during the 1 minute of push-ups, you will move on to sit-ups in that remaining time. After that minute, you will have 1 minute of active recovery walking with some weight. You will repeat this for 10 rounds.
WORKOUT #6
1.) Warmup
30 seconds Cat-Cow
Single-Leg Balance Holds x 30 seconds each
30 seconds Table Hold (i.e., reverse plank)
30 seconds High Kicks
2.) Every 2 minutes for 8 minutes (2 sets each leg):
Station 1 - Single-Leg Romanian Dead Lifts x 8-10 (left leg)
Station 2 - Single-Leg Romanian Dead Lifts x 8-10 (right leg)
3.) Tabata Fun! (20s work/10s rest)
Complete 4 sets of one movement before moving onto the next.
Station 1 - Push-Ups x 4 sets
Rest 60 seconds
Station 2 - Squats x 4 sets
Rest 60 seconds
Station 3 - Burpees x 4 sets
Rest 60 seconds
Station 4 - Mountain Climbers x 4 sets
4.) Two Sets (no rest):
Side Plank (left) x 45 seconds
Side Plank (right) x 45 seconds Superman x 45 seconds
WORKOUT #7
1.) Warmup 60 seconds of Hip Warmup 0 to 90 Degrees 60 seconds of Hip Warmup 90 to 0 Degrees 60 seconds of Squat Therapy (facing wall)
2.) Every 2 minutes for 12 minutes (2 sets):
Station 1: 5 each leg Single-Leg Stair / Box Step-Ups
Station 2: 8 Wall Slides
Station 3: 25 V-ups
3.)Complete as many BURPEES as possible in 2 minutes
4.)Complete as many THRUSTERS as possible in 1 minute
5.) Two Sets:
Every 90 seconds for 6 minutes (2 sets):
Station 1: 10 Single-Arm Triceps Extensions
Station 2: 10 "W" Holds
WORKOUT #8:
1.) Warmup
30 seconds of Jumping Jacks
30 seconds of Air Squats
30 seconds of Reach up to Sky and Down to Ground
30 seconds of Air Squats
30 seconds of Wide Leg stance alternating toe touches
30 seconds of Air Squats
30 seconds of Alternating Forward Lunges
30 seconds of Windmills
30 seconds of Scare Crow
30 seconds of Reverse Lunges reaching up to sky
30 seconds of Hugs alternating arms
30 seconds of Alternating Side Lunges
30 seconds of Arm circles forward / backward
30 seconds of Knee ups
30 seconds of Butt kickers
30 seconds Crane Quad Stretch / Crane Hamstring Stretch
30 seconds Straight Leg March
10 Push Ups 2.) 4 rounds for time:
10 burpees
10 air squats
10 jumping jacks
10 sit ups
WORKOUT #9:
1.) Warmup 30 seconds high knees
30 seconds wrist circles
30 seconds arm and shoulder circles
30 seconds I’s
30 seconds Y’s
30 seconds T’s
30 seconds inch worms with cobra stretch
30 seconds face pulls
30 seconds alternating single arm toe touches from plank
30 seconds trunk twists (standing or seated)
30 seconds push-ups
2.) Complete 30-25-20-15-10-5 reps, for time of:
Push-up
Sit-up
Air Squat
WORKOUT #10:
1.) Warmup
1 min high knees or Jumping Jacks
:30 plank hold
:30 alternating high knee steps with parallel walk like an Egyptian hands
:30 butt kicks
:30 mountain climbers
:30 air squats
:30 flutter kicks
:30 lunges
:30 plank hold
2.) Complete 8 rounds for time of:
10 x 8 Count Body Builders
10 Alternating Forward Lunge ( 5 each side)
10 V-Ups
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