Name: Playbook - Juli Bauer Roth - Bodyweight Travel Workout
Uploaded: 2024-02-24T21:26:47.067Z
Duration: 32 min
Description: Bodyweight Travel Workout

Alana

No equipment needed for this workout!! Enjoy!

- 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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- 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

- From a high plank position, lift your right hand to tap your left foot. 
- Bring it back to plank and lift your left hand to tap your right foot. 
- Get back into a plank position and continue alternating sides

Alternating pike toe taps

- lie down on side
- the arm that’s closest to the floor should cross over chest
- with the opposite hand, press hand into the floor to push the upper body off the ground, crunching abs

Lying side crunch R

Lying side crunch L

Warm-up

For this workout, you’ll set a clock then once you begin, you complete 10 broad jump to shuffle back then rest the remaining time in that first minute, then once the clock hits the second minute, you’ll complete 5 push up to pike push ups then rest the remaining time of that second minute, then repeat the diagonal mountain climbers to knee tuck, and jumping lunges to squat. Then you’ll repeat this for 4 more rounds, 20 minutes total.

- Crouch down and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly
- Shuffle backwards to starting position

Min 1: Broad jump to shuffle back

- 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.

Min 2: Push up to Pike Push up

- Bring your knee toward your opposite elbow on both sides
- Jump feet together, tucking knees to chest 
- Rotate your hips through the movement

Min 3: Diagonal mountain climbers to knee tuck

Min 4: Jumping lunges to jumping squat

Every minute on the minute for 20 minutes:

Cat cow

Childs pose with stretch

- start on all fours
- put hand behind head and twist away from the body
- twist back in and reach between hand and legs to stretch back

Quadruped t-spine rotation with reach R

Quadruped t-spine rotation with reach L

- get into a lunge position
- bring elbow down to ground
- press back and straighten on leg to stretch hamstring

Deep lunge to hamstring stretch R

Deep lunge to hamstring stretch L

Cool down

Bodyweight Travel Workout

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

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Hamstrings & Glutes

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

Valerie Grogan

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

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

Bodyweight Travel Workout

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