Jul
26
By Coach Andrew
Holidays are a great opportunity to improve your fitness whilst getting ideal amounts of rest. Without the pressure of work, getting up early etc., you can recover more fully and get even more from your training.
Here’s a few workouts for you to do whilst you’re away.
Some of the workouts are programmed to be done with no equipment. If you’re away for a couple of weeks or more, we would suggest getting a pair of gymnastics rings and a skipping rope, which weigh virtually nothing and shouldn’t take up much space in your suitcase.
Find a wall or big steps for Box Jumps.
Either use mapmyrun.com to calculate distances or guestimate.
Enjoy !!
| Short Workouts (Sub 8 minutes) | ||
| Workout 1
Tabata Air Squats 8 x 20 sec work / 10 sec rest For total reps |
Workout 2
10 rounds, for time: Run 100m 5 Burpees
|
Workout 3
21-15-9 reps for time: Press Ups Ring Rows Air Squats |
| Workout 4
AMRAP 7 minutes: 5 Handstand Push Ups 10 Box Jumps
|
Workout 5
Run 1 mile for time |
Workout 6
5 rounds, for time: 12 Ring Rows 24 (alt.) Forward Lunges |
| Medium Workouts (8-12 minutes) | ||
| Workout 7
3 rounds for time: Run 400m 25 Press Ups 50 Air Squats |
Workout 8
Tabata Sit Ups Rest 1 minute Tabata Ring Rows
|
Workout 9
For time: 50 Burpees 100 Double Unders / 300 Skips 150 Air Squats |
| Workout 10
AMRAP 12 minutes: 20 (alt.) Power Lunges 10 Ring Rows
|
Workout 11
10 minute Ladder: 1 Tuck Jump (knees > chest) 1 Press Up Add 1 rep each round |
Workout 12
400m Walking Lunges
|
| Long Workouts (15 minutes +) | ||
| Workout 13
AMRAP 15 minutes: 15 Press Ups 30 Air Squats
|
Workout 14
AMRAP 20 min: Run 200m 20 Box Jumps 20 Sit Ups
|
Workout 15
AMRAP 20 minutes: 20 (alt.) Backward Lunges 60sec Plank 50 Double Unders / 150 Skips |
| Workout 16
12 rounds for time: 5 Handstand Push Ups 10 Ring Rows 15 Air Squats |
Workout 17
5 rounds, each for time: Run 400m Rest 2 minutes
|
Workout 18
50-40-30-20-10 reps for time: Burpees Air Squats Sit Ups |