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

(Hotel Room Workout Select one of the following 3 levels and then set your watch for 15-20 minutes and then do as many full circuits as possible in that time frame, using PERFECT FORM and FULL ROM for each repetition

LEVEL 1 (Beginner)

  • 20 Body Weight Squats
  • 15 Incline Push Ups (feet on floor, hands on edge of bed or desk)
  • 10 One-Arm Luggage Rows (each arm, use your suit case as your weight)
  • 10 Reverse Crunches

LEVEL 2 (Intermediate)

  • 25 Overhead Squats
  • 20 Push Ups
  • 10 Inverted Rows (using the desk in your hotel room…just don’t break it!)
  • 15 Reverse Crunches

LEVEL 3 (Advanced)

  • 25 Jumping Squats
  • 20 Decline Push-ups (feet up on bed or desk chair)
  • 10 Inverted Rows (with feet elevated onto desk chair)
  • 15 Reverse Crunches

WOD #2

5 Rounds of:

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

WOD #3

AMRAP in 30 minutes:

  • 10 Burpees
  • 15 Squats
  • 20 Knees-to-Elbows

WOD #4

10 Rounds of:

  • 10 Flying Burpees
  • 10 Jumping Lunges
  • 10 Leg Lifts

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 Bench Jumps or Step-ups
  • 25 Jumping Pull-ups
  • 25 Jump Squats
  • 25 In-and-outs

WOD #7 (Park workout)

4 Rounds of:

  • 10 Knees-to-Elbow
  • 15 Bench Jump Burpees
  • 20 Floor bridges
  • 25 Squats

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

AMRAP in 30 Minutes

  • 10 Sprawls (push-up position to “frog” position and back)
  • 10 Jumping Lunges
  • 10 Transverse Lunges

WOD #10

5 Rounds of:

  • 15m Bear Crawl
  • 20 Push-ups
  • 15m Crab Walk
  • 20 Cross-overs
  • 15m Lunge Walk
  • 20 Jump Squats
  • 15m Broad Jump Burpees
  • 20 Mountain Climbers

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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