Vacation Workouts

Warm-ups (to be completed before every workout)

  • Bird Dogs      1 x 10/side
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  • Quadruped Hip Circles      1 x 10/side
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  • Wall Hip Flexor Mobs      1 x 12/side
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  • Split stance adductor mobs      1 x 10/side
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  • Lunges with Rotation      1 x across room and back
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  • High Knee Walks      1 x across room and back
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  • Side Lunges      1 x across room and back
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  • Walking Quad Stretch      1 x across room
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  • Inch Worms      1 x across room
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  • Arm Circles      1 x 15/direction
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Workout 1 (Full Body Strength- no equipment required)

A1.) Jump Squats (jump as high as possible)      3 x 6

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A2.) Front Plank      3 x :30 – 1:00

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B1.) Step-ups      3 x 12/leg

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B2.) Push-ups      3 x as many as possible

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C1.) Air Planes      3 x 10/leg

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C2.) Reverse Crunches      3 x 12

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D1.) Mountain Climbers      3 x :20/:20

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D2.) Jump Lunges      ^

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Workout 2 (Metabolic Conditioning)

A1.) Running Intervals (run, bike, eliptical, treadmill)

– Push yourself… try and run hard for 30 seconds followed by a jog or walk for 1:30.  Aim to complete between 8 and 10 rounds.  If you are not “tired” by the end you did not go hard enough.  PUSH YOURSELF!

 

Workout 3 (Repeat Full Body Strength- no equipment required)

A1.) Jump Squats (jump as high as possible) 3 x 6

A2.) Front Plank      3 x :30 – 1:00

 

B1.) Step-ups      3 x 12/leg

B2.) Push-ups      3 x as many as possible

 

C1.) Air Planes      3 x 10/leg

C2.) Reverse Crunches      3 x 12

 

D1.) Mountain Climbers      3 x :20/:20

D2.) Jump Lunges      ^

 

Workout 4 (Metabolic Conditioning)

A1.) Hill or Stair Sprints

– Find a set of stairs between 12-20 stairs longs or a hill with a slight grade.  Perform between 8 and 10 sprints, as fast a possible.  Once again, PUSH YOURSELF!

 

Workout 5 ( Repeat Full Body Strength- no equipment required)

A1.) Jump Squats (jump as high as possible) 3 x 6

A2.) Front Plank      3 x :30 – 1:00

 

B1.) Step-ups      3 x 12/leg

B2.) Push-ups      3 x as many as possible

 

C1.) Air Planes      3 x 10/leg

C2.) Reverse Crunches      3 x 12

 

D1.) Mountain Climbers      3 x :20/:20

D2.) Jump Lunges      ^