-Clark Hibbs
Oh, so you’re traveling this week? NICE! Vacations and travel can be a really fantastic opportunity to not only get some mental rejuvenation, but also allow your body to rest if you’ve been hitting the exercise hard.
But we do understand that traveling can be a bit overwhelming if you’re really trying to be consistent with your exercise.
For the members of Yellow Rose, check your app. You can always get the level 3 or “On The Go” workouts in that are aligned with the Level 1 and 2 workouts we have going on at the gym. For the non-members that follow us, firstly, THANK YOU. Secondly, when are you coming in? Thirdly, here are 15 workouts without equipment you can do on spring break!
Modify time domains, reps, and movements as necessary. If you need some extra help, feel free to email me at [email protected] and I can get you sorted!
1.
AMRAP 12
-15 air squats
-10 push ups
-10 tuck jumps
2.
21-15-9
-Chair dips
-Split squats per leg
-Straight leg sit ups
3.
AMRAP 18
-100m jog (bonus points if it’s on a beach!)
-15 air squats
-100m jog
-10 push ups
4.
EMOM 10
-7 burpees
5.
10-9-8-7-6-5-4-3-2-1
-Jumping jacks
-Sit Ups
-Squat Jumps
6.
3 Rounds For Time
-800m run (beach run, anyone?)
-50 air squats
7.
Accumulate 5 Minutes Of Each movement
-Plank Hold
-Bottom of squat hold
-Handstand hold or wall walk hold
-Superman Hold
8.
AMRAP 9
-10 pistol squats (5R/5L) or 20 air squats
-10 single leg toe touch
-10 push ups
-20 mountain climbers
9.
Stretching Day
AMRAP 15
:30 pigeon pose left
:30 pigeon pose right
:30 childs pose
:30 door frame chest stretch right
:30 door frame chest stretch left
10.
5 Rounds for Time
-400m run
-25 sit ups
-10 broad jumps
11.
For time:
-100 jumping jacks
-75 air squats
-50 push ups
-50 up downs
-2 minutes jog in place (knees get above hips)
12.
Every 3 minutes for 6 rounds
-200m run
-15 squat jumps
-10 burpees
*Rest with remaining time each round
13.
AMRAP 20
-20 reverse lunge steps
-20 toe touches
-20 Russian twists
-20 Jumping jacks
14.
AMRAP 30
Jog/Run for max distance.
15.
10 Rounds
1:00 plank hold
1:00 rest
1:00 air squats
1:00 Rest
Pick a few of these, knock them out, get sweaty, and have an awesome vacation!
See you at the gym when you get back! And if you haven’t been to the gym, come by sometime. We’d love to have you.
-Clark
