Name: Playbook - Juli Bauer Roth - Bodyweight Travel Workout
Uploaded: 2024-02-24T21:26:48.282Z
Duration: 51 min
Description: Bodyweight Travel Workout

OMG so tough but great! 😅 did this as an intro to a long break to strength training. Loved the body weight option 🙏🏻

Mary Ellen

Here’s a great workout you can do anywhere! Whether you are stuck at home, traveling, or simply want to do a workout outside in the park, this one is for you! Enjoy!

Warm-up:
2 rounds of:
20 jumping jacks
15 air squats
10 plank shoulder taps

Workout:
3 rounds of:
15 Bulgarian split squats, each side
20 Single leg glute bridges, each side
20 Side Skater Jumps

4 rounds of:
:30s in and out squat jumps
:30s broad jump to reverse bear crawl

3 rounds of:
7 Push up to pike push up
20 Plank to elbow plank
Max effort Bench dips

3 rounds of:
20 bicycle crunches
12 side plank hip raises, each side
15 lying leg raises

Cool down:
2 rounds of:
:30s quadruped adductor stretch, each side
:30s quadruped t spine rotation, each side 
1 min kneeling hip flexor stretch, each side

2 rounds of:
20 jumping jacks
15 air squats
10 plank shoulder taps

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

Plank shoulder taps

Warm-up

3 rounds of:
15 Bulgarian split squats, each side
20 Single leg glute bridges, each side
20 Side Skater Jumps

- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

- Raise one leg
- Press through your opposite leg and engage your glute
- Place your hands on your side for balance

Single leg glute bridges

- Bend your left (standing) knee to lower your hips a few inches, then push explosively off your standing left foot to jump to the right side landing on your right leg. 
- Repeat to the other side; you should jump as far as possible so that when you land, you immediately take off again to the other side.

Side skater jumps

Lower Body Burn

4 rounds of:
:30s in and out squat jumps
:30s broad jump to reverse bear crawl

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

- Jump as far as you can 
- Place hands on floor
- Move your right leg with your left arm and left leg with your right arm back to your starting position

Broad jump to reverse bear crawl

Cardio Blast

3 rounds of:
7 Push up to pike push up
20 Plank to elbow plank
Max effort Bench dips

- Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. 
- Lower your body to the ground, touching your chest to the floor, and pressing your body back up in a complete straight line
- Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
- Start to bend elbows, and then lower your entire upper body toward the floor with your head moving towards your hands 
- Then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Push up to Pike Push up

- Start in half plank position. 
- Take one hand, followed by the other, and push yourself up to full plank position. Return back to half plank position, one arm at a time. - Hold your body in a very straight line keeping your core and glutes engaged

Plank to elbow plank

- Sit down on a bench, hands next to your thighs.
- Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.
- Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.

Bench Tricep Dips

Upper body burn

3 rounds of:
20 bicycle crunches
12 side plank hip raises, each side
15 lying leg raises

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Core finisher

2 rounds of:
:30s quadruped adductor stretch, each side
:30s quadruped t spine rotation, each side 
1 min kneeling hip flexor stretch, each side

Bodyweight Travel Workout

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