Spring Break & Vacation Workout Day 5

After nearly a week of this travel workout program you are probably getting pretty comfortable not having your Spin/Yoga/Barre/Bootcamp or whatever your flavor of daily physical activity and bonding with a room full of sweaty warriors, grinding out that last set. Maybe you are even starting to enjoy the simplicity and efficiency of this “no equipment necessary” type of workout. Whatever you might gain from this sort of program, the goal is to have this available so that you can knock out a quick workout at home (or when traveling) if life gets in the way.

So let’s get started!

Warmup

As always take 2:00 minutes and warm everything up.

  • Squat down to parallel, weight on your heels not your toes, and hold it for :30-:60 seconds
  • Plank, hold a plank for :30 seconds
  • Sun Gods, with your hands out to your side, parallel to the floor, palms up to the sun, rotate your hand forward and backward in small circles. 20 Rotations forward and 20 rotations to the back.
  • Jumping Jacks – 20 reps

Workout

Today’s workout will focus on static holds for 1:00 (or as long as you can up to 1:00) followed by a really active movement for another 1:00, then rest 2:00.

You will need a timer, use the stopwatch on your phone or if you are interested there are some great timer apps that you can download and setup to sound an alarm every 60 seconds.

  • 1:00 Right Leg Lunge Static Hold (step out  into a lunge with your right leg forward and hold it for a minute)
  • 1:00 As many pushups as you can do
  • 2:00 Rest
  • 1:00 Left Leg Lung Static Hold (step out into a lunge with your left leg forward and hold it for a minute)
  • 1:00 Side Plank Rotations (Start in left side plank and while keeping your hips and chest off the ground, rotate into a right side plank. Once you get into position turn back to the other side. This is a dynamic movement and you won’t be holding a static plank…keep moving)
  • 2:00 Rest
  • 1:00 Electric Chair (squat down so that your thighs are just barely above parallel and hold the position for a full minute)
  • 1:00 Burpees (Modify as needed)
  • 2:00 Rest
  • 1:00 Plank (hold a static plank position for a full minute, rotate to the sides if it becomes too hard to hold the plank).
  • 1:00 Flutter Kicks (laying flat on your back, lift your legs up 6 inches off the floor and alternate raising each leg 12 to 24 inches in a stepping motion)
  • 2:00 Rest
  • 1:00 Raised legs hold (lay on your back completely flat, lift both legs together 6-12 inches off the floor and hold for a minute)
  • 1:00 Mountain Climbers (in a plank position, life your right leg forward to your right arm, then quickly your left leg forward to your left arm, as if you were running, do this for an entire minute)
  • 2:00 Rest

For the more advanced person, reduce your rest time if you feel you can maintain it for the duration.

 

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