R.A.C.E – Reaction Agility Competition Endurance/

Top 10 At Home or Travel Workouts! -What to do when your trainer is away

10 of my Favorite workouts to do at home or on the road.

***Keep in mind you must always warm up and hydrate appropriately.  Feel free to mix and match or add some cardio before or after to make for a much more intense workout!  OR remember you can always modify a move or lessen the volume (no excuses not to try!)  These workouts are meant to be an ALL OUT effort.  If you take breaks or go too slow then you will not reap the full benefits!

1.  For Time:

• 100 Push ups
• 100 Sit ups
• 100 Air Squats
• 100 Supermans (back extentions)

2.Burpee Ladder

• Start timer and on the first minute you do 1 burpee, rest until minute 2, then do 2 burpees, rest until minute 3 and do 3 burpees, continue to do this until you can not do anymore burpees without running out of time.
• If you fall short of 16 you must do either wall sits or bear crawls for the amount of time you fell short.  (ex. if you got 12 rounds you have 4 minutes to do wall sits or bear crawls or both!)

Beat Trainer Lindsey : 16 rounds

3. The Fives

• 5 push ups
• 5 squats
• 5 sit ups
• x 20 rounds for time

4.   3 rounds for time

• Run/walk  1/2 mile then 50 air squats

5.  Tabata Push ups, sit ups, air squats, burpees,  bench dips and double unders ( or single jumps)

• Tabata=20 seconds of work (-as many reps as you can do in that 20 sec) and then rest for 10 seconds and repeat t 8 rounds)  Should take 4 minutes for each exercise.  10 seconds of rest gets very short so be prompt on your time

6.  10-9-8-7-6-5-4-3-2-1 sets of:

• sit-ups and a 100 meter sprint between each set.

7. Run/walk 1 mile, lunging 30 steps every 1 minute.

8. 10 rounds for time.

• Handstand 30 seconds and 20 air squats, 20 flutter kicks (4 count=1)

9. 100 burpees for time

10. Body weight Filthy 50- this one is a killer!!

• sit ups
• push ups
• burpees
• air squats
• bench dips (find a chair or box)
• jumping jax
• plank walks
• double unders (or singles)
• HSPU (handstand push up or to modify put your knees on a box/bed and lean over so your head faces the ground and push up from there)
• Flutter kicks (4 count=1)