HOME WORKOUTS / TRAVEL WORKOUTS
FAST PACED, EFFICIENT WORKOUTS
REQUIRE NO EQUIPMENT & LITTLE SPACE
CONTROL = #1
INTENSE AS YOU CHOOSE, BUT KEEP CONTROL
WORKOUTS
CIRCUIT / INTERVAL STYLE
PERFORM AS MANY REPS AS CAN FOR 20 SECONDS
20 SECONDS WORK, 10 SECONDS REST
4 ROUNDS
1- SQUATS 2- SQUAT & HIGH REACH 3- SCISSORS
PUSHUP *ALT. SHOULDER STAND PUSHUP W/ LEG OUT
*ALT. LUNGE HIGH KNEES V SIT & ROTATE
SUPERCRUNCH SUPERMAN(knees or pushup) INCH WORM
4- SIDE LUNGE
*BURPEE
SIDE 2 SIDE HOPS
*STATIONARY LUNGE w/arms overhead
*Alt. Lunge = Step forward w/ rt leg & lunge down, push back to start position, step forward w/ lft leg & lunge down, push back to start position, repeat
*Alt. Shoulder Stand = Pushup position, rotate over on rt arm in shoulder stand, hold for 1 sec., same for left arm, repeat
*Burpee = pushup position, Jump & bring feet to hands(hands still on floor), jump up reaching hands to sky, squat back down with hands to floor by feet, jump legs back to pushup position, repeat
*Stat. Lunge w/ arms overhead = Step forward w rt leg & arms extended overhead, remain in this position for entire 20 seconds, lunge straight down and up, *go lft leg forward on next round
WORKOUTS – COMPLETE ALL REPS FOR BEST TIME
1- Repeat cycle 2-3 times 2- 20 scissors 3- 20 – 14 – 8
50 squats 10 burpees 1st round 20 reps, 2nd 14 reps,3rd 8
50 pushups 20 scissors -jumping squat & high reach
50 stationary lunges 8 burpees -pushup 2 shoulder stand
(25 rt, 25 lft) 20 scissors -superman
4 burpees
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Cardio Intervals – Choose running, treadmill, elliptical, bike, etc
“Intense Work” = you going at your own high level of intensity for the given time
It needs to be intense enough that you could not hold that level for much longer than the given work time
Recovery = going at a very slow rate, like walking. This is very important to do at a slow enough pace so you do recover for your next interval.
12 Minute Workout
Warm-up 2 minutes
Complete 5 rounds of 1 minute Intense Work, 1 minute recovery
6 Minute Workout
Warm-up 1 minute
Complete 5 rounds of 30 seconds Intense Work, 30 seconds recovery
20 Minute Workout
Warm-up 2 minutes
Complete 6 rounds of 2 minutes Intense Work, 1 minute recovery
Cardio plus Strength Workout
Warm-up 2 minutes
High Intensity Cardio 1 minute (running, biking, or cardio machine)
High Intensity Strength 1 minute (pushups, squats, situps, etc)
Work intensely on cardio movement for 1 minute, then immediately go to strength movement for next minute. Then immediately go back to cardio movement for and repeat process. You can keep doing same strength movement, or do different ones. You can do this for any time period you choose. For example, if you choose 4 movements and do them for 2 complete rounds each you will have a total of 16 minutes.
Here is an example:
1 minute Elliptical
1 minute pushup
1 minute Elliptical
1 minute squat
1 minute Elliptical
1 minute situp
1 minute Elliptical
1 minute lunge
Then repeat for another round
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Warmup properly – Fast walking, movement stretches, etc
Keep track of your numbers – reps performed, best time completed, weights used, etc.
Make any changes wanted or needed for each workout.
1. 1,2,3,4,5,……. Ascend to highest number you can in given time
Pushup
Situp
Squat
Perform 1 rep of each exercise, then 2 reps, then 3 reps, etc. Keep going in “ascending” order to get to the highest number possible in your given time. 4 minutes, 5 minutes, or more
2. Max rounds in 5 minutes
- Complete as many rounds as you can in 5 minutes, or 7, or 10
5 / 10 Burpee (you choose 5 or 10)
50 Jump Ropes or “air” jump rope (same movement no rope)
3. Max Reps for 1 minute each exercise, Running Clock
- Complete as many reps as you can for first exercise in 1 minute. At end of minute number 1 immediately go to next exercise and complete as many reps for next minute, and so on.
Run n Place or outside (count your steps or distance)
Leg Tucks
Pushup Row (weights or no weights)
Jumping Jacks or Power Jacks
4. Complete as much of the given work in 5, 7, or 10 minutes, or best time.
50 Squat Press (no weight or weight)
50 Side to Side Hops (jump rt then back left = 1)
50 Alt Superman (rt, lft = 1)