At Home/On the Go Training

Training at home? Need a workout for a hotel room, airport, or basement? Look no further. Follow the plan below, and you'll be good to go!

Day 1- Quads/Push

1) Squats

-12-15 reps

-3 sets

2) Split Squats

-12-15 reps/side

-3 sets

3) Dips (use chair, couch, or window sill)

-12-15 reps

-3 sets

4) Wall Sits

-1 min isometric hold

-3 sets

5) Planks

-1 min isometric hold

-3 sets

Day 2- Glutes/Multiplanar

1) Glute/Hip Raises

-12-15 reps

-3 sets

2) Glute Bridge Hold

-1 min isometric hold

-3 sets

3) Bulgarian Split Squats (elevate heel on chair, couch, or window sill)

-12-15 reps/side

-3 sets

4) Side Lunges

-12-15 reps/side

-3 sets

5) Push-up to Side Plank

-5-10 reps (1 rep = 1 push up, R side plank, 1 push up, L side plank)

-3 sets

6) Russian Twists

-10-20 reps (1 rep = 1 twist L, 1 twist R)

-3 sets

Day 3- Hamstrings/Pull

1) Single Leg RDLs

-12-15 reps/side

-3 sets

2) Plank Rows

-12-15 reps/side

-3 sets

3) Bird Dogs

-12-15 reps/side

-3 sets

4) I's, Y's, and T's

-12-15 reps (1 rep = 1 I, 1 Y, and 1 T)

-3 sets

5) Face Down Lat Pulldowns

-12-15 reps

-3 sets

6) Scapular Retractions

-12-15 reps

-3 sets

7) Crunches and/or Tuck Crunches

-10-20 reps

-3 sets