At Home or Travel Workouts

By: Coach J

Travel Workouts.png

Let’s face it, sometimes getting to the gym is not going to happen. You get stuck at work, you wake up late, the kids have a hundred after school events going on, or you go on vacation. The list goes on and on.

The problem isn’t that you can’t get to the gym during the day, the problem is when you let what you can’t do interfere with what you can do. Here’s the deal, you don’t have to go to the gym for an hour in order to get a workout in. You can easily do something at home or in the hotel room for 5-30mins. It’s OKAY if it’s not the best workout of your life, the goal is to do SOMETHING.

With that said, here you will find a go-to Warm-up and Cool-down, along with ten workouts you can easily do at home or in a hotel with ZERO equipment. Each movement has a link to an instructional Youtube video. I hope this helps you out on the days you cannot make it to Reviver or when you’re on a trip.

Warm Up:

3 Inch Worms
4 Spiderman + Reach / side
5 Birddogs / side
:60 Jumping Jacks
x 2 rounds

Cooldown:
Walk x 3-5:00
Samson Stretch x :90 / side

Workout 1

EMOM x 20:00 (do :30 - :40 of work during each minute)

M1 - Squats
M2 - Russian Twists
M3 - Push Ups - hold the top for :02 each rep
M4 - Prone Snow Angel - :02 up, :02 down

Workout 2

8:00 Cycle (continuous movement)

12 Lunges
24 FLR Knees to Elbows
12 Glute Bridges

-rest 2-4:00 - 

8:00 Cycle (continuous movement)

12 Birddogs
6 Burpees
12 Sit Ups

Workout 3

Every 3:00 x 5 sets (15:00 of work)

20 Step Ups - use a bench or stair
:30 Boat Pose
:30 Wall Sit
With time remaining in the 3:00, do Jumping Jacks or Run in place

Workout 4

Complete 8 Rounds: (16:00)

:20 Forearm Plank
:10 Rest
:20 Push Ups
:10 Rest
:20 Squats
:10 Rest
:20 Lunges
:10 Rest

Workout 5

20:00 Cycle

20 Step Ups - use Bench or Stair
:30 FLR
20 Sit Ups
:30 Wall Sit
20 Jumping Jacks

Workout 6

Complete 10-15 sets:

Run x 1:00, Walk x :30

Workout 7

EMOM x 20:00 (do :30 - :40 of work during each minute)

M1 - Alternating Cossack Squats
M2 - Boat Pose
M3 - Burpees
M4 - Walk or rest

Workout 8

Complete 4-5 sets

1:00 Run (:30 down + :30 back)
20 Squats
15 Push Ups
Rest / Walk x 1:30

Workout 9

4-5 ‘Cycles’ - rest 1:00 b/w cycles:

4:00 Cycle
5 Burpees
10 Lunges
15 Waiter’s Bows
:20 Side Plank / side

Workout 10

Complete 5 Rounds:

:30 Boat Pose
:30 Rest
:30 Reverse Lunges
:30 Rest
:30 Shoulder Taps
:30 Rest
:30 Invisible Jump Ropes
:30 Rest