We’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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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.