Name: Playbook - Juli Bauer Roth - Bodyweight Travel Workout
Uploaded: 2024-02-26T19:10:39.984Z
Duration: 45 min
Description: Bodyweight Travel Workout

If you are traveling or you are just stuck at home without any equipment, this workout is completely bodyweight so it can be done anywhere! 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

- squat down
- as you stand back up, drive one knee up to chest
- as you bring your foot down, squat down again the repeat on the other leg

Air squat to knee tuck

Bear hold

Lateral kick sits

'- 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

Warm-up

- start in a kneeling position with toe curls underneath you
- drive hips forward and jump feet underneath hips
- explode out of the bottom of the squat position then land softly with knees bent
- repeat

Kneeling to jump squats

- Begin in a push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

Bodyweight tricep extensions

Superset 1

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips sitting back and down 
- Tap the floor and lift back up engaging your glutes
- Hop slightly off the ground
- Complete desired reps then repeat on the opposite side

Bodyweight single leg deadlift w/ hop (left leg)

Bodyweight single leg deadlift w/ hop (right leg)

- 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

Superset 2

- 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

Adductor side plank leg lift (right side)

Adductor side plank leg lift (left side)

- From a push up position press your hips toward the ceiling and keep your legs as straight as possible
- Press the floor away, shrugging your shoulders toward your ears 
- Lift one leg up as high as you can, bring down and towards your opposite elbow
* Work both sides

Single leg downward dog to knee tuck (right side)

Single leg downward dog to knee tuck (left side)

Triset

Cat cow

Thread the needle stretch R

Thread the needle stretch L

Kneeling side stretch R

Kneeling side stretch L

- stand with feet together
- interlace fingers and press up overhead

Full body stretch

Side stretch R

Side stretch L

Cool down

Bodyweight Travel Workout

Gym Lower Body

CrossFit Style Workout

Dumbbell Upper Body

Gym Split Day

Gym Legs

HIIT

Core

Kettlebell Workout

Emma

30-Minute Dumbbell Arms

Dumbbell Lower Body

Gym Full Body

Sara

Hamstrings

Shoulders

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

Rachelle

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 🙌🏼

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

Bodyweight Travel Workout

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