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 a kettlebell, a TRX, 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 we should end the session feeling energized. An eight means we pushed ourselves but still have energy in the tank.
You’ll perform the exercises in a superset 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, shoulder taps “5-6/” means 5-6 taps per shoulder.
Strength A (Session RPE = 6-8)
| Exercise Name | (1) | RPE |
| A1. Power | 6:00 x 5
Goal = 3 rounds |
– |
| A2. Core | x 5-6/ | – |
| A3. Mobility (Pick one) | x 3/
x 3 breaths/ |
– |
| B1. Lower Pull | 15:00 x 5-6
Goal = 3-4 rounds |
7-8 |
| B2. Upper Push | x 5-6 | 7-8 |
| B3. Motor Control | x 3 breaths/ | – |
| C1. Lower Push | 8:00 x 5-6/
Goal = 2-3 rounds |
7 |
| C2. Upper Pull | x 5-6 | 7 |
| C3. Mobility/Motor Control | 3-5/ |
6 |
Tuesday: Vigor
Today’s goal is to improve cardiovascular endurance.
You’ll perform a five exercise circuit. Go from exercise to exercise for five minutes, then rest for two minutes. Repeat for six rounds total.
If you get through the circuit once and there is time left, then cycle back to the top and keep moving.
Your goal is moving at a 7-8/10 intensity, or 70-80% effort.
Vigor (Work @ 7-8/10 intensity; Talk test = Able to get a sentence out while working)
| Exercise Name | (2) | RPE |
| Circuit:
§ Run Hard for :30 § Leopard Crawl x 10-15yds § Pogo Hops x 10-20 § Adductor Rocking x 10/ § Prone Press-up x 6 |
6 x 5:00/2:00
|
8 – – – – |
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. Reminder: A six means we should end the session feeling energized. An eight means we pushed ourselves but still have some energy in the tank.
Strength B (Session RPE = 6-8)
| Exercise Name | (3) | RPE |
| A1. Power | 6:00 x :15-:20
Goal = 3 rounds |
– |
| A2. Core | x 1/ |
– |
| A3. Mobility (pick one) | x 3/
x 3 breaths/ |
– |
| B1. Lower Push | 15:00 x 5-6
Goal = 3-4 rounds |
7-8 |
| B2. Upper Pull | x 5-6
|
7-8 |
| B3. Motor Control | x 3 breaths/ | – |
| C1. Lower Pull
§ Kettlebell Deadlift Iso x :30 |
8:00 x see exercise
Goal = 2-3 rounds |
7-8 |
| C2. Upper Push | x 5-6 | 7 |
| C3. Mobility/Motor Control | 3-5/ |
6 |
Thursday: Endurance
Today’s goal is improving cardiovascular endurance. If you don’t have a bike you can brisk walk or light jog for easy efforts, and jog or run for the hard efforts.
Start at an easy pace for five minutes (easy pace means you can breathe through your nose or hold a conversation, so keep that in mind as you decide between a brisk walk or jog).
Next, you have twenty rounds of five seconds fast, one minute fifteen seconds slow.
Finish by performing ten more minutes at an easy pace. This is around forty minutes of work.
Once you finish the endurance work do the movement/mobility circuit shown.
(P.S. If you’d like to read about how this type of training helps you lose fat, check out this blog: https://www.bspnova.com/which-type-of-conditioning-is-best-for-fat-loss/).
Endurance (Able to easily breathe through nose at all times, except the :05 efforts; Talk test = Able to have a full conversation)
| Exercise Name | (4) | RPE |
| A1. Endurance
§ Brisk Walk + Jog OR Jog + Run |
5:00 easy effort
20 x :05 hard effort, 1:15 easy effort
10:00 easy effort |
6
8-9 6
6 |
| B1. Movement/Mobility Circuit
§ Butt Kicks x 10yds § Frankenstein Walk x 10yds § Knee Hug Walk x 10yds § Lateral Gallop Crawl x 10yds § Squat w/ Rotation & Extension x 3 § Light Standing Shoulder CARs x 2/ § Light Standing Hip CARs x 2/ § Axial Shoulder CARs x :15/ § Seated Ankle CARs x 3/ § Cat-Cow x 3 § Adductor Rocking x 10/ § Prone Press-up x 6 § Child’s Pose Shoulder CARs x 3/ § Reaching Child’s Pose x :20/ § Crocodile Breathing x 1:00-2:00 |
Once through |
– |
Friday: Resilience
Resilience is a high volume strength training session.
You’ll perform one exercise at a time every minute on the minute.
For example, you crush Lateral Goblet Squats in thirty seconds. Then, you rest thirty seconds. Then you exercise again. You do that for five rounds total.
And after five rounds, you’ll take one minute and thirty seconds to get set up for the next exercise before repeating the same protocol.
Resilience (Session RPE = 7) – 1:30 break between exercises (A’s to B’s to…)
| Exercise Name | (5) | RPE |
| A1. EMOM Lower Push | 5 x 5-8/ | 7 |
| B1. EMOM Upper Pull | 5 x 5-8/ | 7 |
| C1. EMOM Lower Pull | 5 x 5-8/ | 7 |
| D1. EMOM Upper Push | 5 x 5-8/ | 7 |
| E1. EMOM Upper Push | 5 x 5-8/ | 7 |
| F1. EMOM Upper Pull | 5 x 5-8/ | 7 |
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 travel and follow this program as best you can while you’re away to keep kicking ass with your health and fitness.