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Bodyweight workout for when you travel

By Alex Meyers

Experience
Beginner (1-2 years)
Time
74 minutes/day | 2 days/week
Good for
Tone Body
Equipment
Bench, Bodyweight, Medicine Ball
Statistics
Average Cardio Intensity
40%
Average Exertion
50%
Description

Sometimes you're on-the-go and don't have access to a gym. This is the perfect routine to mix in during your trip. It is an upper body/lower body split that aims to use your bodyweight as your source of resistance. For Bench dips, if you don't have a bench, try using the side of a bed! Get moving and keep the intensity up.

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Workout Overview

Week 1

Day 1: Upper Body

Day 2: Lower Body

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Upper Body

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Plyometric Push Up demonstrationPlay Plyometric Push Up demonstration
1. Plyometric Push Up
4 sets, 18 reps, (rest 60s)
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
2. Bench Dip
4 sets, 18 reps, (rest 60s)
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
3. Close Grip Push Up
4 sets, 18 reps, (rest 60s)
Show Alternative Exercises
Lateral burpee demonstrationPlay Lateral burpee demonstration
4. Lateral burpee
4 sets, 18 reps, (rest 60s)
Show Alternative Exercises
Circuit
Star Plank demonstrationPlay Star Plank demonstration
5A. Star Plank
4 sets, 60 reps, (rest 60s)
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
5B. V-up
4 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Superman from Floor demonstrationPlay Superman from Floor demonstration
5C. Superman from Floor
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises

Lower Body

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Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
1. Bodyweight Side Lunge
4 sets, 18 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Squat Jump demonstrationPlay Medicine Ball Squat Jump demonstration
2. Medicine Ball Squat Jump
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Alternating Jump Lunge demonstrationPlay Alternating Jump Lunge demonstration
3. Alternating Jump Lunge
4 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Ice Skater demonstrationPlay Ice Skater demonstration
4. Ice Skater
4 sets, 40 reps, (rest 60s)
Show Alternative Exercises
Wall Sit demonstrationPlay Wall Sit demonstration
5. Wall Sit
4 sets, 2 min, (rest 60s)
Show Alternative Exercises
Circuit
Lying Twist demonstrationPlay Lying Twist demonstration
6A. Lying Twist
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Single-leg Hip Thrust demonstrationPlay Single-leg Hip Thrust demonstration
6B. Single-leg Hip Thrust
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
6C. V-up
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/1/2019, UTC


Last Updated: 6/8/2020, UTC

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