Travelling/Hotel Workouts
10 min AMRAP
16 alternating lunges
12 v-snap or v-tuck
8 push ups
5 rounds for time:
15 air squats
15 sit ups
15 shoulder taps
Tabata (8 rounds of 20 sec work & 10 sec rest)
Beginner: burpees
Advanced: double push up tuck jump burpees
5 rounds for time:
10 Thrusters
20 Situps
20 Lunges
10/5 Push ups
Alternate Version:
40 seconds of work and 20 seconds of rest each movement. Score = total reps.
Park/Beach run:
Run at a 7/10 effort pace. Every 2 mins stop and complete 1 minute of 1 of the following movements. Each time you stop complete a different movement.
Air squats
Push ups
Lunges
Burpees
Run into shoulder deep water and swim back to shore
Hollow hold
Sit ups
Strength Day:
Back squat
5 x 5 As heavy as possible AHAP
Lat Pull Down
5 x 5-10 reps As heavy as possible AHAP
DeadLift
5 x 5 As heavy as possible AHAP
Bench Press with bar or DBs
5 x 10 As heavy as possible AHAP
If you have all the equipment, do this as a circuit moving between movements. Rest 3-5 minutes between each completed round. If you don’t have all the equipment, you can just do any of these movements and sets/reps individually
Morning Routine:
10 Rounds
30 seconds on each of
KB Swing 24/16kg
Burpee
Rest
Burpee Run:
5 Rounds
200m Run
10 Burpee box jump (use a wall or park bench)
Up and Down:
For time
5-10-15-20-25-20-15-10-5
Push Up
10-20-30-40-50-40-30-20-10
Squat
20-40-60-80-100-80-60-40-20
Double Under
(For a cardio version of this, replace push up with burpee and squat with sit ups. You can do double unders or 200m Run at the end of each round)
Buns of steel:
6 Rounds
20m Walking Lunge
20 Push Up
20m Walking Lunge
20 V-Snap or sit up
10 min AMRAP
Beginner: 10 squats, 10 push ups (from knees if needed), 10 sit ups
Advanced: 10 pistols, 10 decline push ups, 10 v-ups
5 rounds for time:
Using Dumbbells, Kettlebells a barbell
Beginner: 8 thrusters, 15 sit ups
Advanced: 8 clusters, 15 v-ups
Hotel Triathlon:
4 rounds of 2 minutes on each piece of equipment:
Treadmill
Rower
Bike/Elliptical
Aim is to stick at a 7/10 effort pace the whole way through!
Cindy: AMRAP 20 mins
5 Pull ups
10 Push ups
15 Squats
AB City:
5 Rounds
20 seconds work/40 seconds rest on each
Bicycle kicks
Plank hold
Butterfly kicks
Mountain climbers
Descending Ladder:
21-18-15-12-9-6-3
Single arm DB thruster 20/15kg
KB Swing 24/16kg
AMRAP 10 minutes
10 Push Press 40/30kg
10 Burpee
10 Box Jump
Chest and Guns:
15-12-9-6-3
Bench Press @BW
Strict Pull up or Lat pull down (heavy)
“Nicole”
AMRAP 20 minutes
Max Pull Up
Every time you drop off the bar, 400m Run
“Annie”
50-40-30-20-10
Sit up
Double under
Shoulder Burn:
AMRAP 20 minutes
With a partner
(Round for round)
20m Bear Crawl
20m Burpee broad Jump
Beach fun:
5 Rounds
1 minute on each
Handstand Push Up
Jumping Lunge
Sit ups
Rest