Each month we’ll be posting a one-week, limited equipment, workout that you can do while on the road. For this one, all you’ll need is your body weight and less than an hour a day to workout.
Not sure what some of these exercises are? Click any exercise to see a video of it…
Monday: Strength A
This workout is about getting strong.
The session RPE (how you feel at the end of the session) is a six to eight. A six means you should end the session feeling energized. An eight means you pushed yourself but still have energy in the tank.
You’ll perform the exercises in a circuit until the time expires. For example, you have six minutes for the “A section.” You’ll perform A1, A2, then A3, and repeat back through again until six minutes ends.
Pace yourself to hit the goal number of rounds.
Note: for “A3” choose Single Leg Lowering w/o band if you want to work on hip mobility. Choose Rib Grab T-Spine Rotation if you want to work on shoulder mobility.
Also, a “/” means per side. So, cook hip lift x “5/” means 5 reps per leg.
Strength A (Session RPE = 6-8)
| Exercise Name | (1) | RPE |
| A1. Power | 6:00 x 4
Goal = 3 rounds |
–
|
| A2. Core | x :10-:15/ |
– |
| A3. Mobility (pick one for month) |
x 3/ x 3-5 breaths/ |
– |
| B1. Lower Pull | 15:00 x 5/
Goal = 3-4 rounds |
– |
| B2. Upper Push | x 5
|
– |
| B3. Mobility/Motor Control |
x 3-5 |
– |
| C1. Lower Push | 8:00 x 5-6/
Goal = 2-3 rounds |
– |
| C2. Upper Pull | x :20 |
– |
| C3. Mobility/Motor Control
§ Cat-Cow |
3-5 |
– |
Tuesday: Vigor
Today’s goal is to improve cardiovascular endurance.
Your goal is moving at an 8-10/10 intensity, or 80-100% effort.
Perform both exercises in the circuit every minute on the minute for eight rounds total.
For example, in circuit A you’ll perform three lateral lunges on each side, then five modified burpees. If that takes you thirty seconds then you have thirty seconds to rest. At the start of the next minute you go again seven more times.
You’ll complete eight rounds in a row of circuit A before moving on to circuit B, then eight rounds of circuit B before moving on to circuit C. Rest two minutes between circuits.
Vigor A (Work @ 8-10/10 intensity; Talk test = Hard to talk while working)
| Exercise Name | (2) | RPE |
| Do All Three Circuits
Circuit A § Lateral Lunge x 3/ § Modified Burpees x 5 Circuit B § Vertical Jump x 5 § Mountain Climbers x 10/ Circuit C § Speed Skater Jumps x 3/ § (Modified) Push-Up x 3-5 |
Every minute on the minute
8 rounds each
2:00 rest between circuits |
Wednesday: Strength B
The second strength workout of the week introduces new exercises but the structure is the same. The session RPE is six to eight.
Strength B (Session RPE = 6-8)
| Exercise Name | (3) | RPE |
| A1. Power | 6:00 x 4/
Goal = 3 rounds |
– |
| A2. Core | x 1/ |
– |
| A3. Mobility |
x 3/ x 3-5 breaths/ |
– |
| B1. Lower Push | 15:00 x 5/
Goal = 3-4 rounds |
– |
| B2. Upper Pull | x 5
|
– |
| B3. Mobility/Motor Control |
x 3-5 |
– |
| C1. Lower Pull | 8:00 x 5-6/
Goal = 2-3 rounds |
– |
| C2. Upper Push | x 5-6 |
– |
| C3. Mobility/Motor Control
§ Cat-Cow |
3-5 | –
|
Thursday: Endurance
Today’s goal is improving cardiovascular endurance.
You should be able to easily breathe through your nose the entire time.
For ten minutes you’ll go through each exercise in the circuit. Keep moving through the circuit until ten minutes is up. Then, rest three minutes and move on to the next circuit.
Endurance (Able to easily breathe through nose at all times; Talk test = Able to have a full conversation)
| Exercise Name | (4) | RPE |
| Do All Three Circuits
Circuit A § Bodyweight Step Through Lunges x 3/ § (Modified) Push-Up x 10 § ½ Floor Batwings x :10-:20 Circuit B § Bodyweight Squat x 10 § Leopard Crawl x :30 § Reaching Hip Hinge x 10 § Cross Crawl x :30 Circuit C § Snapdown x 10 § Plank Shoulder Taps x 3-5/ § Up Downs x 3/ |
3 x 10:00
3:00 rest between circuits |
Friday: Resilience
Resilience is a high volume strength training session.
Exercises A1 and B1 are count-up pairings. This means you’ll do one rep of each exercise to start, then add a rep each time you come back to them.
For example, when you do A1 you’d do one reaching hip hinge, then one push-up, followed by two reaching hip hinges and two push-ups, then three reaching hip hinges and three push-ups, and so on for one minute straight.
Do three rounds of one minute work and one minute rest before moving on to B1.
For C1 through F1 you’ll be doing one minute and thirty second density work. So, at the start of every one minute and thirty seconds you’ll perform the reps shown for the exercise, then rest the remainder of the time.
Perform four rounds of each exercise.
You’ll have an additional thirty seconds between exercises to get set up.
Resilience (Session RPE = 7) – Start with 1 rep each for A1 and B1; :30 break between the 1:30 Density exercises (C’s to D’s to E’s to F’s)
| Exercise Name | (5) | RPE |
| A1. Count-up Pairing
+ |
3 x 1:00/1:00 |
– – |
| B1. Count-up Pairing
+ |
3 x 1:00/1:00 |
– – |
| C1. 1:30 Density Lower Pull | 4 x 6-10/ |
– |
| D1. 1:30 Density Upper Push | 4 x 6-10 |
– |
| E1. 1:30 Density Lower Push | 4 x 6-10/ |
– |
| F1. 1:30 Density Upper Pull | 4 x :15-:20 |
– |
Keep in mind…
You’re traveling, which makes it tough to workout. So don’t stress if you have to make small changes to the program.
Enjoy your vacation. And follow this program as best you can while you’re away to keep kicking ass with your health and fitness.