Name: Playbook - Sally McRae - Bodyweight Vacation Workout
Uploaded: 2023-07-12T14:26:17.688Z
Duration: 14 min
Description: Bodyweight Vacation Workout

Done while on vacation, great for starting the day, warmed up

Olivia

Great workout! I was able to do it in my mom's tiny apartment!

Irene

Good to do on a day of not feeling well enough to run, but still wanting a smidge of work.

Emily

David

Perfect workout if you’re short on time, equipment or even space.

I did this one in my jammies Christmas morning. Perfect!!

Great! Just hard of enough to fatigue and get a sweat but not go to failure or pain.

On travel for work this week. Did this in my hotel room.

Kelly

This has been great for a hotel room workout on a work trip when I’m tight on time! Thanks Sally ❤️

Sierra

Linda Strawn

Mareike

Edgar

Love this! Especially Bear to Child pose. Whew!

Abby Barber

Pamela

Needed a very quick movement of my body. Thank you

Great post run work out in your hotel room!

Lindsey

Jodi

Good workout to complement a long, snowy trail run!

Kelly Phillips-Henry

Hallie

Perfect for a short squeeze in of various sets! Thanks so much, Sally! 💛💛💛

Hannie Ylagan-Nicanor

My first Sally workout. I had to modify a few things but I did everything.  Proud of myself. I’m 58, trying to get back to being the “grannybeast” I used to be. I appreciate the instructional videos and details. So helpful.  Thank you Sally!

D’Anna

A nice little redemption for the day when I don't have much time/easy access to equipment. Will definitely come back to this one!

Natalie

Awesome option to have when home for Christmas without weights or bands! Thank you!

Nice easier session after 2 days of back to back long hilly runs.

Campbell McClure

Awesome! Perfect quick strengthening after a nice, light run! Thanks, Sally! 💛💛💛

Perfect Quick Strength routine for today...the juices are flowing! #ChooseStrongProject 💪🏼♀️

Abigail

Wardia

Megan

I’m on a busy business trip and had some time before dinner. Perfectly spent 20min 🥰!

Anna

Loved this one, especially with my 3 year old by my side trying out most of the moves. I was impressed that he was able to do a few shoulder taps in the bear position! 🥰

Shanna

Woooow!! I felt that one. Some of my favs in there from other works outs, plus some newbies thrown in!! 🏋️‍♀️🔥

Kerry

Paula

Paola

This is super! Thanks Sally! Feeling so strong! Never disappointed with any of your workouts on the app! ❤️

Alyssia Stevenson

This is a great workout for when the hotel gym is terrible. As a frequent business traveler, this is going to be a life saver on strength training days.

The workout was great! It was enough to get me sweaty in the small amount of floor space I have in my dorm.

Noel

Perfect hotel room workout - thanks for keeping me fit on the road, Sally!

Catherine

Sally

Just on the edge of being too hard definitely got me sweating. Absolutely perfect!

Rebecca

Made some modifications for my own personal needs but this was more challenging than I was expecting. Perfect for a low motivation day to make sure you get something done 😆

Hope Bagarus

Carolyn Forbes

This was a good one doubled up with the hamstring/core workout. Refreshing to see you swaying in the bear. I did too - something to work on! The walkout at the end was great for the tight hammies!

Stacey

Rachel Danczyk

This is a quick, simple but effective one! I was sore the next day!

Maddie

As I train for my first ultra these exercises will target strengthening muscles a runner needs to be healthy and efficient. Thanks Sally!

Steph Newcomb

Great quick workout while your away from normal routine. Easy to do in a hotel or guest room.

Jon Paul

No weights or big space required! Do this workout when you’re short on time or equipment.

Optimally, To BOOST this workout, run, cycle, or do any cardio exercise for 12 minutes in your aerobic heart rate BEFORE & AFTER performing the exercises.

**Keep in mind, this is a quick workout so only TWO sets are assigned; HOWEVER you can always add sets and reps!💪

Do one leg at a time.
Assume a wide stance.
Step backwards but slightly to the outside so you maintain a stable stance.
Keep torso tall.
As you come up, bring foot to other foot purposefully and stand tall.

Do 12 on each leg.
Rest for 15 seconds.
Do 12 more on each leg

Strong Stance Reverse Lunges

-Wide stance, get on balls of your feet for entire exercise.
-Drop into a low squat and walk forward for 12 steps then backwards for 12 steps.
-Keep torso tall and drop lower for more of a challenge.
-Optionally- to BOOST this exercise, add a resistance band around your thighs. 

Do two sets

Toe-Monster Walks

-Start with tapping a low object then when ready move to tapping a taller object. 
-It’s OK to tap ANY height of an object for entire exercise. 
-It’s powerful to practice any type of “quick feet” exercise, and the higher taps will train hip flexors(great for working on form, power and climbing) 

-Do 24 taps test for 15 seconds then do one more set of 24 taps.

Toe-Taps

-Abs, arms, back, glutes!  This combo exercise is challenging.
-Start in high plank position & do 4 donkey kicks on each leg, then drop into low plank and do 4 kicks on each leg. Perform the rotation one more time then rest for 15 seconds. (Grand total of 32 reps)
-Repeat.

2 sets total

Hi-Lo Donkey Kicks

-I show you THREE different ways to perform this exercise.
-Choose the one where you can complete 12 reps without a struggle. 
-Remember to NOT let the elbow go past your shoulders, go halfway down then push up.

Do sets of 12

Tricep Dips

-Choose either Tricep push-ups (like video) OR you can do military style. 
-Lean on a bench or do from ground.

Do 2 sets of 12

Push-ups

-This double impact exercises will challenge your core while giving your back a much needed stretch.

-I’ll admit- I almost didn’t upload this exercise because there’s too much sway in my hips, BUT I think it’s good for you to see how to improve an exercise. Do your best to keep your entire torso still without moving side to side.

-Alternate tapping your shoulders while in an elevated bear crawl position. Do this 12x then immediately drop into a child pose position and relax into the stretch for a minimum of 20 seconds.

-You can stay in pose for up to 1 minute. Then do 12 more taps and then hold pose again.

Bear to Child Pose

Last exercise will allow you to assess your hamstrings and ankles. 

Walk into a plank then walk hands back.

The first few times just go back & forth and pay attention to how hamstrings feel.

Next, you’ll walk hands back and then flatten feet on the ground while squatting down- see if you can keep your feet flat- how do calves and ankles feel? 

This is Good for you to feel as these areas need to be mobile. Plan to work on these spots if you feel tightness.💪

This exercise is just movement, so do two sets of 30-60 seconds each.

Walkout & Assess

Bodyweight Vacation Workout

I still LOVE that the recovery time is lunges 🤣

Nora

Larissa

great exercise ‘snack’! loved this format with you talking us through sally 🙌💪

Rosie

8 minute Dumbbell Workout-Upper Body

Manon

It was a tough one , it’s been a while since I strength trained but loved it

Susan

Janet

12 Min Post Run Strength-No Equipment

My 7.5 year old daughter loved doing this routine with me! Maybe you could come up with a few child/parent workouts on the app! Thank you! ❤️

Sarah

Katie

Post Run Power Circuit

Robin Packer

Enjoyed this one good with the video and helpful post marathon recovery to start rebuilding strength

Natascha

Great workout after a spin ride as well. 2 days post race feeling strong 💪

Alison Megan

Post Run Core Workout

Nancy

Love this…great way to start off my morning before work

Ngina

Amber

16-Minute TOTAL BODY STRENGTH Routine.

Great! Just what I need for my running! 💪🏼😃

Marie

Love this one. Great for balance and ankle stability all while getting strength in

Elizabeth Rosario

Kinda hard, but once I got into the rhythm I was able to keep control of my balance.

Post Run 2 Strength Exercises!

I love how strong my core is becoming from doing these workouts. I can tell a difference when I run. Thank you!

Kristina

12 Min Whole Body Training- No Equipment

I like this one, I haven’t done this one for a while. Finish either a glute burner.🔥

Bodyweight Vacation Workout

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