Travel Workouts

Warm-up: Foam Roll (Lower Body)

• :30-1:00 on your most needed areas based on our assessment
• 1 set
• Perform after workout depending on tightness or intensity of workout

Warm-up: Foam Roll (Upper Body)

• :30-1:00 on your most needed areas based on our assessment
• 1 set
• Perform after workout depending on tightness or intensity of workout

Warm-up: Mobility (Windmill)

• :30-1:00 on your most needed areas based on our assessment
• 1 set
• Perform based on workout and as needed (increased shoulder, hip, ankle or thoracic mobility)

Warm-up: Activation (Plank)

• :15-:30 on a core move to help fire up body and prep the nervous system
• 1 set
• Add an additional hip/glute activation exercise (lateral band walk, hip ups or clamshells)

Warm-up: Activation (Hip Ups)

• :15-:30 on a core move to help fire up body and prep the nervous system
• 1 set
• Add an additional hip/glute activation exercise (lateral band walk, hip ups or clamshells)

Warm-up: Dynamic Movement/Heart Rate

• utilize this time to increase the HR of your body along with performing movements closely related to the circuit
• 2-3 minutes
• Slow to fast and low to high matching just short of the intensity during the circuit ahead

Workout: Circuit 1

• Conditioning Circuit- Day 1
• 35 Minutes for most sets completed
• 1. 50 Jump Rope
• 2. 25 Mountain Climbers
• 3. 10 Skaters
• 4. 25 Power Skips
• 5. 10 Side Shuffles

Workout: Circuit 2

• Conditioning Circuit- Day 2
• 3 10-Minute Circuits for most rounds
• 1a. Bike Highest RPM for 1:00 (elliptical or treadmill also at 90%+)
• 1b. Burpess- 1:00
• 2a. Hill Jog- 1 rep or Room Jog down back for 20 reps
• 2b. Jumping Jacks
• 3a. Hurdles- mix it up
• 3b. Ladders- mix it up

Workout: Strength Circuit

• 3 Supersets for best sets in 10 minutes each
• 1a. Pushups- Fatigue (then go to 1b)
• 1b. DB Overhead Squat- 10
• 2a. DB Split Squat- 10ea
• 2b. MB Pivot Punch- 10ea
• 3a. Supine Scissors- 25
• 3b. Heavy Step Ups-10ea