20 min ON THE GO WORKOUT

20 min ON THE GO WORKOUT
August 25, 2015 Street Workout Academy

TRAVELING EXECUTIVE WORKOUT

FULL BODY WORKOUT – ON THE GO – 20 Min

No equipment required

TIPS

1/ Whatever exercise you are performing, always try to hold your last repetition

2/ If there is a pull bar or anything to hang from, replace back training with 3 sets of 10+ wide grip pull-ups (or derivate when/if tire: jumped/negative pull ups, assisted pull ups with band, chin ups)

HIIT WARM UP

  • Warm up & Stretches/wrist/shoulder/neck/elbows: 2:30 min
  • Sumo squat down holds * 30 sec
  • Knee high Jumping: 30 sec – Max reps (alternate each leg)
  • Heel to butt jumping: 30 sec – Max reps (alternate each leg)
  • Squat jumps * 30 sec  – Max reps (touch knees with elbows, watch the landing)
  • Rest 30 sec
  • Total: 5 Min

PUSH-UPS

  • Tabata Workout Routine (download free Runtastic timer on Itunes or Google Play): 4 min
  • 20 sec push ups/10 sec rest in plank position * 8 sets (Go For Knee Push Ups and planks when to tired)
  • Alternate grip (diamond/neutral/wide) & rest position (alternate 1set plank/1set down 2 inches form the floor) for each set.
  • Rest 1 min
  • Total: 5 min

BACK

  • Superman Floor hold (lay on the ground face down, lift both feet and arm/hands up, toes pointing back-  1 min
  • Horizontal/incline Pulls: Doorway (door opened!) or vertical pole/anything similar
    • Stand up, face wall, door opened, feet inch off the wall, grab doorway wall with right hand, slowly lean back to initial position.
    • Try to pull fast and release slow (till arm is straight, make sure to slow control the negative part of movement) – 1 min – max reps (30 sec each arm)
  • Shoulder shrug pulls up/down (alternate hands over head/hands in front) – 1min
  • Shoulder shrug rolls (alternate hands over head/hands down) – 1min
  • Rest 1 min
  • Total: 5 min

ABS

If Pull Up Bar

  • Knee raises (alternate angles, front/sides): 12/10/8/8 (hold each last rep) – 2 min

If No Pull Up Bar: substitute bar knee raises with Stand Up Knee raises

Stand up knee raises: raise knee to opposite chest side. Alternate both legs. Insist on lifting your leg with your lower abs rather than swinging your leg up. Do not use momentum – 2 min

Floor abs session:

  • Laying down, holding both legs straight front and feet up, toes pointed up, heels 1 inch off the floor – 1 min
  • Hypopressive ab training: laying down, push your knees against your palms and vice and versa, press as hard as possible – 1 min
  • Side plank standing on hand, arm straight – 1 min (switch side after 30 sec)
  • Floor windshield wipers: lay down, leg straight up, go from left to right – 1 min
  • Total: 5 min

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