Name: Playbook - Sam Gwaz - travel 20 min workout
Uploaded: 2024-03-22T01:23:46.434Z
Duration: 20 min
Description: travel 20 min workout

1. warm up: 2 rounds 
40 on, 20 off 
- high knees
- butt kickers
- plank walk out
2. working: emom (every minute on the minute) complete all reps below- time remaining is rest
- 6 back lunge to front kick 
- 6 push ups
- 2 hand release push up
* working will be exactly 10 minutes of work

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

High knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Start standing
- Bend down towards your feet and walk your hands forward to reach plank position 
- Pause before walking your hands back to start

plank walk out

warm up

- Start with feet together
- Step back with one foot to complete a lunge
- Step back toward starting position, swinging your leg through to complete a kick
- Return to starting position and repeat

back lunge to front kick

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

-Place your hands on the floor, lowering your body to meet them
- Lift your hands up
- Then press yourself back up to starting position

Hand release burpee

working

travel 20 min workout

20 MINUTE EMOM

Great workout while traveling! Did this in my hotel room.

Melissa

SET YOUR TIMERS!

Jordan

BODY WEIGHT CARDIO

basic burner

Lizzie T

CORE FINISHER

cardio & core (big core energy)

Ir was perfectly challenging I loved it!!

travel 20 min workout

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