Hotel or park workout
The one rule that you have to adhere to with this workout is that you must only take 10 seconds between each exercise whether it be cardiovascular or strength. Also I think it’s important to jot down how many repetitions achieved so try and keep a little record so that you know what to beat each time.
Lower Body
Squat
| Wide Stance | Deep below 90% | Maximum repetitions – no more than 20 |
| Hip width | Deep below 90% | Maximum repetitions – no more than 20 |
| Close feet | Deep below 90% | Maximum repetitions – no more than 20 |
| Wide stance | Deep below 90% pulsing 2” above 90% and back | Maximum repetitions |
Rest 2 minutes and note repetitions achieved. Repeat.
Lunge
| Static | Knee to floor | Maximum repetitions – no more than 20 per leg |
| Side | Buttocks to touch chair | Maximum repetitions – no more than 20 per leg |
| Reverse dynamic alternating | Knee to floor | Maximum repetitions – no more than 30 |
| Side alternating | Drifting side to side at the lowest level | Maximum repetitions |
Rest 2 minutes and note repetitions achieved. Repeat.
Calf Raises
| Toes forwards | Up on big toe and down to full calf stretch | Maximum repetitions – no more than 20 |
| Toes Outward | Up on big toe and down to full calf stretch | Maximum repetitions – no more than 20 |
| Toes Inward | Up on big toe and down to full calf stretch | Maximum repetitions – no more than 20 |
| Single Leg | Up on big toe and down to full calf stretch | Maximum repetitions – no more than 20 per leg |
Rest 2 minutes and note repetitions achieved. Repeat.
Isometric contractions
| Squat hold | 90% knee angle and back against wall | Maximum hold – No more than 1 minute |
| Lunge hold | Hover knee 1 inch above the ground | Maximum hold |
| Side lunge hold | Aim to hover buttocks 1 inch above a low chair | Maximum hold |
| Sumo squat hold | 90% knee angle and back against wall | Maximum hold |
Rest 2 minutes and note repetitions achieved. Repeat.
Cardiovascular training
Callisthenics
| Running on the spot | Knees waist height | 1 minute maximum |
| Ice skaters | Touch opposite hand to foot on each side | 1 minute maximum |
| Split jumps | Pumping arms | 1 minute maximum |
| Star jumps | Touch hands above the head | 1 minute maximum |
Rest 2 minutes and note time achieved. Repeat.
Boxing
| Front punches | Keeping hands in guard for duration | 1 minute maximum |
| Bobbing and weaving | Keeping hands in guard for duration | 1 minute maximum |
| Hooks | Keeping hands in guard for duration | 1 minute maximum |
| Uppercuts | Keeping hands in guard for duration | 1 minute maximum |
Rest 2 minutes and note time achieved. Repeat.
Core cardiovascular
| Mountain climbers | Knees all the way to elbows | 1 minute maximum |
| Boxing plank | Keep back flat and hips level throughout | 1 minute maximum |
| Bicycle crunch | Opposite elbow to knee keeping straight leg close to floor | 1 minute maximum |
| Frog climbers with kick | Knees to go outside of elbows before kick | 1 minute maximum |
Upper body
Pressing
| Pressups | Hands slightly wider than shoulders. Drop to knees if exercise becomes too difficult. | Maximum repetitions – no more than 20 |
| Cat licks | Hands slightly wider than shoulders. | Maximum repetitions – no more than 20 |
| Elevated pressups | Put hands on a surface waist height or lower. | Maximum repetitions |
| Stage 1 dips | Hands hip width apart. Bend knees to achieve more repetitions. | Maximum repetitions |
Rest 2 minutes and note repetitions achieved. Repeat.
Pulling
| BW row or resistance band neck row | BW row hands shoulder width apart. Neck row till both hands in line with neck. | Maximum repetitions – no more than 20 |
| Scapular pressups | Hands directly under shoulders. Drop to knees if exercise becomes too difficult. | Maximum repetitions – no more than 20 |
| Bent over fly or standing resistance band fly | Add a 1 second pause at the top of each fly. | Maximum repetitions – no more than 20 |
| Lying or Swiss ball prone cobra | Add a 1 second pause at the top of each fly. | Maximum repetitions – no more than 20 |
Rest 2 minutes and note repetitions achieved. Repeat.
Day 6 – Arms and Core
Arms and Shoulders
| Resistance band seated shoulder press or dumbell press | In a seated position push the weights or bands above the head fast but steadily | Maximum repetitions – no more than 20 |
| Arm flutters | Keep hands parrallel to the floor and pulse up and down no more than an inch or two | 1 minute maximum |
| Standing bicep curls | Back against the wall making sure you don’t swing your arms. Use either the band or some weights | Maximum repetitions – no more than 20 |
| Ball tricep pressup | Use the ball as the pivot and move it further down to the feet to make it harder. | Maximum repetitions – no more than 20 |
Rest 2 minutes and note repetitions achieved. Repeat.
Lower Back and abs
| Boxing sit up | Kapow | Maximum repetitions – no more than 20 |
| Single leg V up | Bring both arms to one leg continuously changing legs so you end up in a v shape. | Maximum repetitions – no more than 20 |
| Lying lower body twist | Arms out to the side rocking legs side to side | Maximum repetitions – no more than 20 |
| Cobra on ball | Squeeze shoulder blades at the top | Maximum repetitions – no more than 20 |
Rest 2 minutes and note repetitions achieved. Repeat.