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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.

Want FULL Access to Our Exercise Library, Workout Templates and other Online Resources?

–>> Check out the NEW IR3 Online Training Area Here <<–

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Ex College Athlete, Shaun Baker, Uses Innovative Results to Rediscover his Competitive Side

October 5, 2010 by ptpt 1 Comment

Shaun Baker is a former collegiate football player. He played middle linebacker at both Saginaw Valley State and Northern Arizona University. He needed size and bulk to perform at his peak performance levels while playing football.

Now that he has graduated his fitness goals have changed, instead of gaining size and bulk he is now training to become leaner while still improving on overall power. Shaun has changed his eating habits and is seeing great results, he is down 6% body fat and still going.  He trains hard to stay focused to help him keep his edge with work and in everyday life.

Filed Under: Blog, Testimonials Tagged With: Athlete, battling ropes, bodyweight exercises, bodyweight workout, exercise, functional training, functional workout, hard training, hard workout, intense, intense training, intense workout, training, workout

A Simple, But Brutally Effective, Playground Workout

June 14, 2010 by ptpt 1 Comment

So many people flood gyms everyday, using the same machines, doing the same workouts and basically wasting their time.  Workouts don’t need to be super complex or use fancy equipment.  In fact, most of the worl’d top athletes and strength coaches don’t use any of that stuff!

Plus, it’s summer…get outside and enjoy the weather!

So here is an example of a simple, yet effective, workout you can do at any local playground.

Special note:  Don’t be fooled by the simplicity of this workout.  If you have never tried these movements, only do so, under supervision.  Here we go…

Ethan and Chris did 5 rounds:

Rope waves, alternating arms for 100 reps.

Chin Ups 10 reps

Assisted pistol squats 10 each leg

Bear crawl, forward 50ft then backward 50ft

Repeat…

Give it a try and let us know how you do!

Have a great day!

Filed Under: Blog, Movement - Exercise Tagged With: bodyweight exercises, bodyweight workout, new workout, outdoor workout, playground workout, simple workout, workout ideas

4 Simple Body Weight Workouts to Fight Holiday Weight Gain

November 24, 2009 by ptpt 4 Comments

Most people travel during the holidays, others all year long.  We are constantly asked

“what can I do while I’m on vacation ?”

Well, here ya go.  4 simple but incredibly effective workouts you can do anywhere.  You can do these at your hotel, in a house, yard, beach or wherever you may find yourself during this holiday season.

There is a workout here for everyone.  Enjoy!

Wondering what to do after the holidays?

Come visit Innovative Results and let us help you get back in shape!

You can check out our Active Series of Fitness Classes

Active Recovery

Active Strength

Active Conditioning 

Active Performance

Filed Under: Blog, Movement - Exercise Tagged With: body weight exercises, Body weight workout, bodyweight exercises, bodyweight workout, exercise, fitness, holiday, hotel exercises, hotel workout, lose weight, vacation

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Innovative Results

2925 Airway Ave. #J
Costa Mesa, CA 92626

*Located just off Redhill, behind the John Wayne Airport

Contact Us – info@innovative-results.com

Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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