Chelsea Fitness Training Centre


ROAD WARRIOR WORKOUTS!

 

ROAD WARRIOR WORKOUTS!

Below are some great workouts for doing with very limited equipment or when you are not around a fitness facility.

NOTE: The workouts start out with the easiest and end with the hardest versions.  ENJOY!

WARM UP:

Joint Mobility Warm-up:

Watch the following video for a demonstration of the Joint Mobility Warm up: https://youtu.be/2XlZoiljLqY 

10 ankle rotations one way; 10 ankle rotations the other way both feet;

10 knee rotations both directions;

10 Hip rotations both directions

10 Elbow rotations both directions (elbows at your sides and rotate your hands in circles both directions)

10 wrist rotations both directions

10 Arm rotations both directions (arms out straight starting with small circles getting as big as you can)

10 head / neck rotations both directions

Make sure to properly cool down after each workout for at least 15 minutes. For example cool down movements watch the video below.

Also, if you find you have more time and want a longer workout then simply add multiple of these workouts together (pick ones that have the least movements in common to do in one session)

Acronym Key:

AMRAP = As Many Rounds / Reps as Possible;

DB = Dumbbell

WOD = Workout of the Day

Tabata = 8 rounds of 20 seconds of hard work followed by 10 seconds of rest

 

Workout #1:

Watch the following video for full movement demonstrations and workout.

https://youtu.be/esLa5-5u6RQ

Workout #2:

3 rounds for time:

10 burpees

10 air squats

10 jumping jacks

10 sit ups

Workout #3:

10min. As Many Rounds / Reps as Possible (AMRAP) of:

10 jumping jacks

10 push ups

Workout #4

3 rounds for time of:

12 PVC/Broomstick good mornings

12 forward lunges

12 jumping jacks

12 side lunges

12 sit ups

12 reverse lunges

Workout #5:

3 sets of 5 – 10 Push ups

40 Burpees

Workout #6

25-20-15-10-5 Repetitions of jumping jacks and sit ups

Workout #7

3 rounds for time of:

10 push ups

10 lateral lunges (5 each side)

Workout #8

3 rounds for time of

1 minute of running or high knees or 25 step ups

15 air squats

15 push ups

Workout #9

3 rounds for time of:

Run 1/4 mile / 100 jump rope / 50 step ups

20 air squats

Workout #10

3 rounds for time:

Sprint 100m / 25 but kickers

15 push ups

Workout #11

3 rounds for time of :

Run 200m / 25 butt kickers

10 air squats

10 push ups

Workout #12

5 rounds for time of:

10 push ups

10 sit ups

10 air squats

Workout #13

5 rounds for time of:

10 walking lunges

10 push ups

Workout #14:

10-9-8-7-6-5-4-3-2-1 reps  Burpees + Situps

Workout #15

10-9-8-7-6-5-4-3-2-1 reps 100m Run + Situps

Workout #16

21-15-9 reps

Air Squats

Push Ups

Workout #17

Tabata (8 sets of 20 seconds of work as hard as you can go followed by 10 seconds of rest. Download the “Tabata Pro” app for a good workout timing app that will facilitate workouts like this)

air squats

push ups

sit ups

Workout #18

10 rounds for time of:

5 push ups

5 air squats

5 sit ups

Workout #19

5 rounds for time of:

100m run / 12 butt kickers

1 min rest

Workout #20

5 rounds for time of:

10 push ups

100m run / 12 butt kickers / 30 jump rope

Workout #21

3 rounds for time of:

20 sec. plank

15 air squats

Workout #22

3 rounds for time of:

3 vertical / box jumps

3 air squats

3 alternating lunges (2 legs equal one rep)

Workout #23

3 rounds for time of:

10 step ups,

10 push ups

10 sit ups

Workout #24

3 rounds for time of:

10 squat jumps

rest 1 min

Workout #25

3 rounds for time of:

10 air squats

10 burpees

10 push ups

Workout #26

Strength:  5 x 5 Dumbell (DB) or Kettlebell Floor Presses (10/5)

WOD:  Complete 6 rounds of the following…

   20 seconds max KB swing (16/8lb)

  10 seconds rest

  20 seconds max sit up

  10 seconds rest

Workout #27

WOD:  10 min. AMRAP

Row 100m or Jump Rope 50 times / or 25 butt kickers

8 air squats

8 pushups

8 jumping pullups / jump squats or ring rows

Workout #28

WOD: Complete for time 10-9-8-7-6-5-4-3-2-1 reps

DB Deadlift (25/15#)

DB OH Press (15/10)

Situps

Workout #29

WOD: Partners 1:1 work:rest for time

3 Rounds:

10 DB Front Squats (15/10#)

10 Jumping Pullups / Jump squats

10 Burpees

*Note: If alone rest 2-3 minutes between rounds

Workout #30

WOD: Partners 1:1 work:rest

3 Rounds:

10 In place Walking Lunges

10 DB Push Press

20 Double Under Attempts OR 40 Single Unders

*Note: If single have them rest 2 – 3 min. between rounds

Workout #31

10 minute AMRAP:

10 Reverse DB curls

10 Push Up

15 Air Squat

200m sprint / 25 butt kickers / 50 jump rope

Workout #32

10-minute farmer’s carry

Every time you set the dumbbells down, do 5 push-ups or a 10-second plank hold. If you don’t have dumbbells or kettlebells then just pick up any object(s) that is/are heavy in your hand and carry it.

Workout #33

As many rounds as possible (AMRAP) in 10 minutes:

1 push-up, 1 lunge, 1 squat

 

2 push-ups, 2 lunges, 2 squats

Etc. adding one repetition to each movement until time runs out. See how far you can get

Workout #34

3 rounds:

Front plank for 30 seconds

Superman for 30 seconds

Left side plank for 30 seconds

Right side plank for 30 seconds

30 seconds rest

Workout #35

10-minute AMRAP:

20 rope jumps

10 squats

Workout #36

10-minute AMRAP:

25 rope jumps

20-second plank

15 squats

10 push-ups

Workout #37

10-minute AMRAP:

10 lunges

10 squats

10 push-ups

Workout #38

3 rounds:

30 second sprint / jump rope / butt kickerrs

1:30 walk

 

Workout #39

10-minute AMRAP:

5 dumbbell deadlifts / thrusters

10 squats

5 push-ups

Workout #40

10-minute AMRAP:

1-minute farmers carry (pick up something heavy in your hands and carry it around)

30 squats

20 lunges

10 push-ups

Workout #41

10-minute rope jump / jog in place

Every time you stop jumping, do 5 squats

Workout #42

Strength:  5 x 5 Dumbell or Kettlebell Floor Presses (20/10)

WOD:  Complete 8 rounds of the following…

   20 seconds max KB swing (35/16lb)

  10 seconds rest

  20 seconds max sit up

  10 seconds rest

Workout #43

WOD:  12 min. AMRAP

Row 100m or Jump Rope 50 times

8 air squats

8 pushups

8 jumping pullups/ jump squats or ring rows"

Workout #44

WOD: Complete for time 10-9-8-7-6-5-4-3-2-1 reps

DB Deadlift (35/25#)

DB OH Press (25/15)

Situps

Workout #45

WOD: Partners 1:1 work:rest for time

4 Rounds:

10 DB Front Squats (25/15#)

10 Jumping Pullups / Jump squats

10 Burpees

*Note: If alone rest 2-3 minutes between rounds

Workout #46

WOD: Partners 1:1 work:rest

3 Rounds:

10 In place Walking Lunges

10 DB Push Press

20 Double Under Attempts OR 40 Single Unders

*Note: If single rest 2 – 3 min. between rounds

Workout #47

20 minute AMRAP:

10 Ring Rows / reverse DB curls

10 Push Up

15 Air Squat

200m sprint

Workout #48

10-minute farmer’s carry

 

Every time you set the dumbbells down, do 5 push-ups or a 10-second plank hold

Workout #49

As many rounds as possible (AMRAP) in 10 minutes:

1 push-up, 1 lunge, 1 squat

2 push-ups, 2 lunges, 2 squats

Workout #50

4 rounds:

Front plank for 30 seconds

Superman for 30 seconds

Left side plank for 30 seconds

Right side plank for 30 seconds

30 seconds rest

Workout #51

10-minute AMRAP:

30 rope jumps

Workout #52

10-minute AMRAP:

25 rope jumps

20-second plank

15 squats

10 push-ups

Workout #53

10-minute AMRAP:

10 lunges

10 squats

10 push-ups

Workout #54

 

4 rounds:

30 second sprint

1:30 walk

Workout #55

10-minute AMRAP:

5 dumbbell deadlifts / thrusters

10 squats

5 push-ups

Workout #56

10-minute AMRAP:

1-minute farmers carry

30 squats

20 lunges

10 push-ups

Workout #57

10-minute rope jump

Every time you stop jumping, do 5 squats

Workout #58

Strength:  5 x 5 Dumbell or Kettlebell Floor Presses (35/25)

WOD:  Complete 12 rounds of the following…

   20 seconds max KB swing (55/35lb)

  10 seconds rest

  20 seconds max sit up

  10 seconds rest

Workout #59

WOD:  15 min. AMRAP

Row 100m or Jump Rope 50 times

8 air squats

8 pushups

8 pull-ups"

Workout #60

WOD: Complete for time 10-9-8-7-6-5-4-3-2-1 reps

DB Deadlift (45/35#)

DB OH Press (35/25)

Situps

Workout #61

WOD: Partners 1:1 work:rest for time

5 Rounds:

10 DB Front Squats (35/20#)

10 Jumping Pullups / Jump squats

10 Burpees

*Note: If alone rest 2-3 minutes between rounds

Workout #62

WOD: Partners 1:1 work:rest

3 Rounds:

10 In place Walking Lunges

10 DB Push Press

20 Double Under Attempts OR 40 Single Unders

*Note: If single have them rest 2 – 3 min. between rounds

Workout #63

30 minute AMRAP:

5 Pull Up

10 Push Up

15 Air Squat

200m sprint

Workout #64

10-minute farmer’s carry (pick up something heavy in both hands and carry it)

Every time you set the dumbbells down, do 5 push-ups or a 10-second plank hold

 

Workout #65

As many rounds as possible (AMRAP) in 10 minutes:

1 push-up, 1 lunge, 1 squat

2 push-ups, 2 lunges, 2 squats

Etc. increasing reps by one on each movement for the duration of the workout

Workout #66

5 rounds:

Front plank for 30 seconds

Superman for 30 seconds

Left side plank for 30 seconds

Right side plank for 30 seconds

30 seconds rest

Workout #67

10-minute AMRAP:

50 rope jumps

10 squats

Workout #68

10-minute AMRAP:

25 double unders

20-second plank

15 squats

10 push-ups

Workout #69

10-minute AMRAP:

10 lunges

10 squats

10 push-ups

Workout #70

5 rounds:

30 second sprint

1:30 walk

Workout #71

10-minute AMRAP:

5 dumbbell deadlifts / thrusters

10 squats

5 push-ups

Workout #72

10-minute AMRAP:

1-minute farmers carry

30 squats

20 lunges

10 push-ups

Workout #73

10-minute rope jump

Every time you stop jumping, do 5 squats  www.strongtogetherchelsea.com 




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