It’s Spring Break here in Chanhassen so I thought I’d share three workouts that travel well…
Workout 1: Push-up / Squat Ladder
Note: Push-up regressions could include high planks or plank shoulder taps. Squat alternatives could include step-ups, glute bridges, or even a switch to hip hinges.
There are two ways to approach this ladder workout:
…and so on until you can’t complete the next increment of 5 push-ups. BTW, you could choose a different number of reps based on your fitness level.
Then, if you have time and you’re not totally fried, go back down the ladder.
1 push-up. 1 squat.
2 push-ups. 2 squats.
3 push-up. 3 squats.
…and so on until you can’t complete the next increment of push-ups.
Workout 2: 10-exercise Movement Ladder
Perform exercise 1 for 30 seconds. Then rest for 30 seconds.
Perform exercise 1 for 30 seconds, followed by exercise 2 for 30 seconds, and then rest for 30 seconds.
Add an exercise each round until the last round is all 10 exercises.
NOTE: You can use a rep count (e.g., 15) instead of time.
Here’s an example workout that you can do with resistance bands (perfect for travel).
Exercise 1: Bent-over Rows
Exercise 2: High Pulls
Exercise 3: Romanian Deadlifts (RDLs)
Exercise 4: Split-Stance Incline Chest Press
Exercise 5: Pull-aparts
Exercise 6: Front Squats
Exercise 7: Overhead Press or Front Raise
Exercise 8: Overhead Triceps Extensions
Exercise 9: Hammer Curls
Exercise 10: Chest Press
Workout 3: Body-weight Circuit
If you give any of these a try please report back and let me know what you think.
HAVE FAITH & TAKE ACTION!