Do you travel for work? Can’t make it into the gym? No worries! Here are 2 GREAT at home workouts that you can do in the comfort of your own home or at a hotel!
Workout 1 is great to help work your legs and your pulling strength! You can do this with a dumbbell or kettlebell or even filling a bookbag up with stuff to make it weighted!
Warm up:
5:00 AMRAP
5 (per side) Plank Shoulder Taps
3 No Push Up Burpee
Practice Round:
5 single arm overhead walking lunge – left arm
5 single arm overhead walking lunge – right arm
5 strict pull ups OR 5 bent over rows
5 single arm front rack walking lunge – left arm
5 single arm front rack walking lunge – right arm
5 single arm suitcase walking lunge – left arm
5 single arm suitcase walking lunge – right arm
Workout:
For Time
10 Single Arm Overhead Walking Lunge – left arm
10 Single Arm Overhead Walking Lunge – right arm
15 Strict Pull Ups -OR- 30 Bent Over Rows
10 Single Arm Front Rack Walking Lunge – left arm
10 Single Arm Front Rack Walking Lunge – right arm
15 Strict Pull Ups -OR- 30 Bent Over Rows
10 Single Arm Suitcase Walking Lunge -OR- Backpack Underarm Walking Lunge – left arm
10 Single Arm Suitcase Walking Lunge -OR- Backpack Underarm Walking Lunge – right arm
15 Strict Pull Ups -OR- 30 Bent Over Rows
*Lunges: Dumbbell (1×50/35) or Backpack
*Bent Over Rows: Dumbbell (2×50/35) or Backpack
Workout 2 is great for working your pushing strength and core muscles! If you don’t have any dumbbells, kettlebells or a bookbag then you can switch out the bench/floor press for push ups and still get a great workout!
Warm up:
5:00-7:00 AMRAP
:30 Jumping Jacks
Practice Round:
5 bench/floor press OR push ups
5 v-ups
Workout:
3 Rounds for Time
30 Bench/Floor Press* or Push Ups
30 V Ups
*Dumbbell (2×50/35) or Backpack
Enjoy these two travel / at home workouts and keep crushing the progress in your fitness journey!
