Name: Playbook - Juli Bauer Roth - Bodyweight Travel Workout
Uploaded: 2024-04-27T16:18:39.674Z
Duration: 45 min
Description: Bodyweight Travel Workout

No equipment needed for this one! Get this one done at home or in a park!

Inchworm to Spiderman Lunge

Quadruped T-spine rotation (right side)

Quadruped t-spine rotation (left side)

- 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

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings (right side)

Forward leg swings (left side)

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Jumping Squats

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 (right side)

- Place your back leg on an elevated surface 
- Jump up pushing out of your front leg
- Land softly

Bulgarian split squat jumps (right side)

Bulgarian split squat (left side)

Bulgarian split squat jumps (left side)

Bulgarian Circuit

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Option to do regular push up or deficit push up

Decline push up

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep bench dips

Upper Circuit

- Start in a plank position 
- Drive your right knee towards your chest and touch knee with left hand
- Repeat with the other hand and knee
- Increase speed as you feel comfortable

Mountain climber knee taps

- start in a plank position
- engage core and jump both feet to outside of feet
- jump back into starting plank position

Mountain climber jumps

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Place your hands on the floor with your feet straight behind you 
- Lift your hips up while you kick your feet back towards your butt

Donkey Jumps

Core Circuit

- 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

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

Tricep stretch

Kneeling hip flexor stretch (right side)

Kneeling hip flexor stretch (left side)

Pigeon stretch (right side)

Pigeon stretch (left side)

Quadruped adductor stretch (right side)

Quadruped adductor stretch (left side)

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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