Travel & Home Workouts

Warm-Up

It’s important to start any workout with a warm-up. So be sure to include 5-10 minutes of light activity such as walking or other light cardio or follow along with this video:

 

Cool-Down and Stretch

Be sure to spend at least 5-10 minutes finishing your workout with a cool-down and stretch. It’s important to get the heart back down to resting before going on with your day as well as stretching those muscles to prevent injury and aid in recovery. Staying flexible improves posture and can also help reduce chronic pain. So don’t skimp this important component of any workout! Follow along with this quickie stretch or choose some of your favorite stretches to end your workout with!

Travel Workouts

Equipment: Resistance Bands

Total Bodyweight Pyramid

Get the Total Bodyweight Pyramid Workout Here

Travel Band Workout

Click Here for the Travel Band Workout Guide

Rockin’ Body Workout

Complete 14 reps of each exercise below doing as many rounds
of the workout below as you can in 20 minutes.

Equipment: Band

– Band Side Step & Squat x 14
– Band Cross Rows x 14
– Push Up Taps x 14
– Low Pop Squat x 14
– Lunge + Bicep Curl x 14 each Side
– See Saw Plank x 14

Home Workouts

Equipment: Dumbbells and a Stability Ball

Superhero Circuit

Click Here for the Superhero Circuit Workout Guide

Drop It Like Its Hot Workout

Click Here for the Drop It Like It’s Hot Workout Guide

20 Minute AMRAP Workout

Click Here for the 20 Min AMRAP Workout Guide

Bonus Workouts

Core Blast Workout

Equipment: Dumbbells

Complete 4 rounds of the workout below.
  • Wide Row x 10
  • Plank Knee Ins x 20
  • Tuck Jumps x 10
  • Travel Push-ups x 10
  • Russian Side Twist x 20
  • Pullover Crunch x 10

Toned Tush Tabata

For this workout be sure to utilize a interval timer app such as Gymboss or Seconds.
You will do the two exercises back to back in a Tabata format.
Perform each exercise for 20 seconds, giving it all you got,
followed by a 10 second rest between each exercise.

Complete a total of 4 rounds.

Equipment: Heavy Kettlebell or Dumbbell

Tabata A: Kettlebell Swing + Alternating Step Back Deadlift

Tabata B: Lunge Pass Thru + Wide Squat Hi Pull

Tabata C: Glute Bridge + V Sit Bicycle Reaches

Sexy Arms Workout

Get the printable Sexy Arms Workout here