Name: Playbook - Juli Bauer Roth - Bodyweight Travel Workout
Uploaded: 2024-04-27T16:18:40.574Z
Duration: 38 min
Description: Bodyweight Travel Workout

Equipment needed:
✅ none 

Warm-up:
2 rounds of:
20 jumping jacks 
15 air squats 
12 alt plank toe taps
8 push ups 

Workout:
3 rounds of:
15 Bulgarian split squats, each side
8 slow step downs, each side 

3 rounds of:
6 pike push ups
10 Diamond push ups
10 feet elevated tricep dips
20 plank shoulder taps

5 rounds of:
14 side skater jumps
8 burpee pops
20 diagonal mountain climbers 

Cool down:
2 rounds of:
10 quad to hamstring stretch
5 quadruped t-spine rotation, each side 
:30s quadruped adductor stretch, each side
6 tricep stretch
:30s double arm stretch

2 rounds of:
20 jumping jacks
15 air squats 
12 Alt plank toe taps
8 push ups

- 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

Alternating Plank Toe Taps

Push Ups

Warm-up

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Complete desired reps then repeat on the opposite side

Bulgarian split squat

- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Single leg step downs

Lower Body

- Push up position with hands on the floor
- Press hips back and up in the air 
- Bend your elbows to lower your body down, pressing your hand towards your fingertips 
- Straighten elbows to press back up to starting

Pike push ups

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- With feet lifted onto bench, bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Feet Elevated Bodyweight dips

- 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

Upper Body

- 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

Burpee Pops

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Diagonal mountain climbers

Cardio Core

Quad to hamstring stretch

Quadruped T-spine rotation

Quadruped adductor stretch

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

- Stand tall with feet shoulder width apart
- Lift arms to your side to your rear, and interlock your fingers with your palms facing each other.
- Push arms back and ups until you feel the stretch in your chest, and hold stretch

Double arm chest stretch

Cool down

Bodyweight Travel Workout

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

Great little burner! The METCON was a beast, but so good!

Rachelle

CrossFit Style Workout

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Gym Full Body

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Dumbbell Lower Body

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Nichole

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Carrie

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

Great one! I’ll I love a good KB workout! Thanks!

Bodyweight Travel Workout

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