Summer Travel Workout: No equipment needed

Over the last few months I've been traveling a bit more than usual. When I'm on vacation I love to relax, but I also sometimes feel like breaking a sweat. I love finding local places to hike or explore, but if I wake up early and want to sweat a little I try to get some energy out by doing a bodyweight workout like this.

Warm up: (be sure to do a short warmup and stretch out)

Complete A,B & C then rest for 30 seconds repeat for a total of 3 times through this circuit

Circuit 1 (complete 3x)

A) 20 squats

B) 20 side lunges (10 each leg)

C) 20 glute bridges (or hip thrusts) lying on a mat 

Circuit 2 (complete 3x)

A) 15 push-ups

B) Plank with 20 shoulder taps (tap your opposite hand to opposite shoulder while keeping your hips neutral)

C) 15 burpees

Circuit 3 (complete 3x)

A) 20 walking lunges (10 each leg)

B) 20 walking plank (hold a plank walk to your left for 10 and to your right for 10)

C) 40 mountain climbers 

Circuit 4 (complete 3x)

A) 15 full sit ups 

B) 30 Russian twists

C) 15 leg raises (both legs together)

Say you have a trip planned, make 30 minutes of time for this. Maybe you don't have a trip planned, but need a short workout to do in the park or in your living room- this is perfect!

Outdoor No Equipment Workout

Yesterday we got a crew together to raise money for the ALC LifeCycle Ride. Here was our amazing workout.

1. Cardio

12 min AMRAP (as many rounds as possible)

10 squats 

10 pushups 

10 sit-ups 

1 hill sprint (~75 meters)

2. Strength (complete all 3 for 45 sec, next round for 35 sec, the last round for 25 sec)

A)

Pike pushup

Plank walk out with shoulder tap

Half burpee

B)

Reverse crunch

Bicycle crunch

Toe touches (legs in air)

C)

Reverse lunges 

Sumo squat

Pop squats 

3. Challenge

One partner works while the other rests

3 rounds 30 seconds each partner

A) 3 Side shuffle each direction with a full burpee 

B) plank jack with knee tuck

Have fun!