NO EXCUSES

NO EXCUSES

I am not going to lie, when I travel, exercise is not the first thing on my mind. I have great intentions but I don’t always execute. So I have decided to consult a pro on this topic, which happens to be my better half. He does not miss a beat. Exercise is the first thing he does each and every day no matter what country, hotel or obstacle that stands in his way.

Words of Wisdom from the Mike:
Exercise on travel is not the same as being at home in your gym or comfort zone. Be OK with that, accept it and get to work. That said, Exercise on travel can be just as rewarding as home. You can still be refreshed to start your day, you can still work up a sweat to burn some calories and you can keep in your routine so when you come home it is like you didn’t miss a beat.

Mike’s Top 5 Travel Workouts

Spartacus
3-Rounds – 60-seconds each exercise – rest 2-minutes between rounds
• Goblet Squat
• Feet Elevated mountain climber
• Deadlift
• T- pushup
• Split Jump
• Dumbbell Row
• Single Arm Dumbbell Side Lunge
• Pushup and Row
• Dumbbell Lunge and Rotation
• Dumbbell Push press

Bodyweight Blast (complete A-C)
A: 4-Rounds
• 15 Squats
• 15 Push-ups
• 15 Jumping Jacks

B: 4-Rounds
• 10 Single Leg RDL
• Max Pull-ups
• 15 Squat Jumps

C: 4-Rounds
• 10m Bear Crawl (out)
• 10m Crab Walk (back)
• Froggers (hands on ground, jumping hands to feet and back)

Ladder UP
Start at 10 reps and work your way down to 1 (completed A-C)
Set A:
• Squat Jumps
• Arch Up’s (each side)
Set B
• Thrusters (DB if available)
• Plank Rotations
Set C
• Burpees
• V-ups

10 minute AMRAPs
Set 1:
• 12 Dumbbell Squat
• 12 Dumbbell Alternating Bench Press
• 12 Plank Hip Taps (each side)

Set 2
• 10 Feet Elevated Glute Bridge
• 10 Dumbbell 1-arm Row
• 10 Body Saw

Set 3
• 15 Arch Ups (each side)
• 30 Bicycle Crunch

Mike’s Hotel Creation (for those workout rooms with nothing)
• 20-min Elliptical
Then 3-Rounds:
• 30 Sec Treadmill Sprint – 5 burpees
• 30 Sec Treadmill Sprint – 10 pushups
• 30 Sec Treadmill Sprint – 15 jumping jacks
• 30 Sec Treadmill Sprint – 20 mountain climbers (each leg)
Then…20-min Elliptical

Bottom line is whatever it is, do SOMETHING!


TODAY’S WORKOUT

A. 2 Front Squats + 1 Jerk
(every 90sec for 9 min)

B. EMOTM 20min
Bar Hang
Ball Slams
Band Stand Hold
KB Romanian Deadlift (single leg)

posted by: Nicole Z