Indoor Travel Workouts
*2-4x / week
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Pogo: 1min
*Like jackhammer, but keeping all weight on toes and slightly leaving the ground on each bounceSlow squat
*Tempo: 30sec down / 15sec hold / 15sec upSlow overhead side bend
*Tempo: 10sec up / 10sec hold / 10sec down (simultaneously raise arm from side and tilt torso sideways)Slow pike stretch
*Tempo: 30sec down / 30sec hold / 30sec upBent-over shoulder extension (4 reps)
*Tempo: 5sec up / 5sec hold / 5sec down (transition directly to plank upon completion, before coming up)Plank + Downward dog
*Tempo: 30sec in plank / 30sec slow transition to DD / 30sec in DD (then transition directly into cobra)Cobra
*Hold for 20sec (unlike video, only lift up to the extent that you can do with front of hips still on the floor; arms will likely be bent and working to hold you; aim to find a submaximal depth in which you can prioritize finding a stretch in the upper abdominal area near solar plexus)
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3 sets of 10 kick-ups (rest as needed for quality)
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Push-ups: 10x
Triceps pushdown (while available): 15-20 reps
Squat: 20x
Pull-ups: 3x
(while available: replace this set and 2nd set with 1-arm cable row x 10-15 reps)Pike: 8 reps @ 3-3-3 tempo
REST: 1min
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Push-ups: 12x
Triceps pushdown (while available): 15-20 reps
Squat: 25 reps
Pull-ups: 5x
Foot-on-foot pike: 10 reps / leg
REST: 90sec
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Push-ups: 15x
Triceps pushdown (while available): 15-20 reps
Sliding lunge: 8 / leg
Pull-ups: 7x
Foot-on-foot pike: 12x / leg
REST: 2min
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Sliding lunge: 12x / leg
Pull-ups: ~RPE 8 (1x per week, push closer to limit on quality reps)
Single-leg pike (ipsilateral): 12x / leg (vary exact touch spot on floor from rep to rep as in video)
REST: 2min
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Pike push-ups: 3x
Regular push-ups: ~RPE 8.5
Cossack squat: 10x / leg + 10sec hold on final rep (all reps on 1 leg before switching)
Single-leg pike (contralateral): 12x / leg (vary exact touch spot on floor from rep to rep as in video)
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Twist flop: 1min
Jackhammer: 1min
Training Equipment:
Barbells (2x, 6ft, chrome)
Collars (2 pairs)
Wider 10lbs Plates (4PC set)
Medium Plates: 10lbs x 12 (4pc x 3) + 5lbs x 4 (4pc x 1)
Small Plates: 2.5lbs x 4 + 1.25lbs x 4 (all comes in one set of 4 each)
Micro Plates (this set of 8 is actually cheaper than just buying 2 sets of 2 for half as many)
Plyo box (20/24/30”)
Pull-down bar (Not a straight bar, but tbh I don’t have any real case against the curved bars)
1” yoga bricks (10 total; currently BOGO so 5 orders from this link)
Dip belt (stuck with this instead of the harness bc I remembered the harness would have a very low weight capacity when using nothing above 10lbs plates)
Roman chair (note: the one I have isn’t currently available; either of the 2 linked here should work, only the more expensive one is adjustable to different angles, but honestly I rarely change the angle on mine from the standard 45 degrees)