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Advanced Bodyweight Workout To Stay Active When You Travel

November 18, 2015 by IR Staff 1 Comment

Small-basement-home-gym-and-yoga-areaWe’ve all been stuck at home, in a hotel or without a gym. Some travel during the holidays, but others travel consistently and need a way to stay active on the road. So we developed an advanced bodyweight workout that you can perform anywhere.

No EQUIPMENT Needed for this bodyweight workout.

Caution: Some of these movement are advanced and require a certain level of mobility, strength and body awareness, so proceed with caution.

Mobility – Warm Up

Cat Cow – 2 minutes

Hip CARS – 10 per side

Shoulder CARS – 10 per side

Activation Work

Feet – Balance for 20sec each, on each foot.  No angle?  No problem, just try to balance on one foot for 1 minute.

Hips – 15 reps per leg

Core – Plank knee in and extend – 15 reps per leg

Plank – Opp Reach – 15 reps per arm

**You can perform 1-2 sets of the activation work, before starting the strength series.

Strength Series – 8-12 reps per exercise

1a. Eccentric Step Up

Rest 1 minute.

1b. Climber Pull up

Rest 1 minute.

1c. Split Squat

Rest 1 minute.

1d. Spider Crawl – 30sec 

Rest 3 minutes, then repeat 3-4 rounds of the strength series.

So, if you are stuck on the road and have limited access to the gym, then this type of advanced bodyweight workout should keep you moving. If you have any questions, please leave a comment below and we will point you in the right direction.

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Filed Under: Blog, Movement - Exercise Tagged With: 3 Minutes, advanced bodyweight circuit, advanced bodyweight exercises, advanced bodyweight workout, advanced bodyweight workout circuit, advanced bodyweight workout for strength, advanced bodyweight workout plan, advanced bodyweight workouts, Basement Home Gym, Body Weight Workouts, bodyweight exercise, bodyweight workout, Bodyweight Workouts, Equipment Needed, Feet Balance, Homes Gym, Physical Exercise, Powerlifting, Reacher, Sample Workouts, Squat, Stay Active, Workout Template, Yoga Area

Comments

  1. P90x review says

    September 15, 2017 at 11:42 PM

    Great article, learned new. And you have mentioned the best tips and I think P90x workout plan is also great as I’ve doping it from a month and I can see the result real fast and it includes all body workout.

    Reply

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