TRAVEL WORKOUT OF THE DAY

We have 10 WODs to choose from to challenge yourself when you’re out of the studio.

Complete the warm-up | Select and Complete WOD | Complete cool-down

WARM-UP

(Use STRICT form with all of these exercises focusing on elevating your heart rate, warming up your muscles, and stretching with FULL ROM with each repetition)

  • 25 jumping jacks
  • 15 deep body weight squats
  • 10 push-ups
  • 10 lunges (each leg)
  • 10 floor bridges
  • 25 jumping jacks

*Do one exercise right after another – this should take you no more than 5 minutes.

SELECT AND COMPLETE YOUR WOD OF CHOICE

WOD #1

Deck of Card Workout:

For time. Shuffle deck and flip over 4 cards at a time, once you complete all reps continue flipping 4 at a time until you go through entire deck.
Jack- 11 reps, Queen-12 reps, King-13 reps.

  • Ace= 60 second plank hold
  • Clubs= Burpees
  • Spades= Squats
  • Hearts= Sit-ups
  • Diamonds= Lunges (per leg)

WOD #2

5 Rounds of:

  • 20 Mountain Climbers
  • 20 Supermans
  • 20 Lunges
  • 20 Single leg bridges

WOD #3

AMRAP in 30 minutes:

  • AMRAP 30 minutes
  • 10 DB trainer haters
  • 15 DB front squat
  • 20 Leg raises

WOD #4

30 25 20 15 reps:

  • V-ups
  • DB bent over row
  • DB push press

WOD #5

1 Round of:

  • 10 minute Run
  • 100 Push-ups
  • 200 Sit-ups
  • 300 Squats
  • 5 minute Run

WOD #6 (Park workout)

4 Rounds of:

  • 25 Calories Treadmill or other Cardio
  • 25 MTN climbers
  • 25 DB thrusters

WOD #7 (Park workout)

30 20 10 20 30 reps

  • DB Romanian Deadlift
  • Lateral lunges

*Between sets do 20 second/ side of a side plank hold

WOD #8 (Track workout)

  • 1 Mile Run
  • 100m Broad Jump Burpees
  • 100m Sprint
  • 100 Sit-ups
  • 100m Sprint
  • 100m Lunge Walk
  • 100m Sprint
  • 100 Push-ups
  • 100m Sprint
  • 1 Mile Run

WOD #9

21 15 9

  • DB snatch (per arm)
  • Burpee over DB

WOD #10

AMRAP 25 minutes:

  • Cardio Sprint 60 seconds
  • 15 Hands release push-ups

COMPLETE COOL-DOWN

Take 5-7 minutes to stretch out your major muscle groups. Hold each stretch 10-15 seconds.

  • Abs – Cobra stretch
  • Back – Hands forward on wall and drop hips back to stretch lats. (lean side to side)
  • Shoulders – Alternate arms across body.
  • Chest – Alternate hands on wall and open up chest.
  • Arms – Grab elbow behind head and pull down.
  • Legs – Forward fold for hamstrings, standing on 1 leg flamingo for quads, and use wall to stretch calves.
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