Here are 9 workouts that can be done by using 1. No Equipment 2. Hotel Gym Equipment 3. Open Gym at GSR or a box you drop into!
Work hard and remember, it’s vacation ☺ Enjoy!
NO EQUIPMENT 1
AMRAP 6:
2 Air Squat
2 Butterfly Sit-up
2 Push-up
*Add 2 reps to each movement after each round
*Scale up to Air Squat Jumps
*Scale up to Hand Release Pushups
*Scale up to V-Ups
Rest 1 Minute
AMRAP 6:
6 Lunges per leg
8 Russian Twists per side
12 Burpees
*Scale up by making AMRAPs longer
*Scale up to Jumping Lunges
*Scale up by adding in max height burpee jump
NO EQUIPMENT 2
EMOM12:
Movement 1: 6 Push-ups + 6 Shoulder Taps
Movement 2: 6 Air Squats + 6 Butterfly Sit-ups
Movement 3: 6 Burpees
*Add 1 rep to each movement after movement completed once, or until no longer able to complete in 60 secs
*Scale up by starting reps at 8 or 10, or by doing V-ups
Rest 2 Minutes
EMOM12:
Movement 1:6 Pike Push-ups + 6 Mountain Climbers
Movement 2: 6 Lunges per leg + 6 Hollow Rocks
Movement 3: 6 Burpees
*Add 1 rep to each movement every 3 rounds, or until no longer able to complete in 60 secs
*Scale up by starting reps at 10, or add in Russian Twists after Hollow Rocks
*Scale down by making each EMOM 6 or 9 minutes
NO EQUIPMENT 3
CFMV BASELINE:
500m run(3 Minutes of running if distance can’t be measured)
40 Air Squats
30 Butterfly Sit-ups (scale up and do V-ups)
20 Push-ups
10 Pull-ups
HOTEL GYM 1
AMRAP25:
60 DB Alt Lunge (Dual DBs, held as Farmers Carry Grip or Front Rack)
50 Butterfly Sit-ups or Hollow Rocks (or 25/25)
40 DB Alt Push Press (20 per arm, break up however choose)
30 Hand Release Push-ups
20 DB Alternating Snatch
10 DB Squats (goblet)
*Scale down by decreasing time
*Choose weights that allow for continuous movement, may use more than one DB
HOTEL GYM 2
1000m run (treadmill) / row
12 Goblet Squats (use DB if available, if not Jumping Air Squats)
20 Butterfly Sit-ups or Hollow Rocks (or 10/10)
6 Burpees
800m run / row
14 Goblet Squats
18 Butterfly Sit-ups or Hollow Rocks
6 Burpees
600m run / row
16 Goblet Squats
16 Butterfly Sit-ups or Hollow Rocks
6 Burpees
400m run / row
18 Goblet Squats
14 Butterfly Sit-ups or Hollow Rocks
6 Burpees
200m run / row
20 Goblet Squats
12 Butterfly Sit-ups or Hollow Rocks
6 Burpees
HOTEL GYM 3
EMOM25:
Movement 1: Push movement
Push-ups challenging set
Movement 2: Pull-ups or negatives
(Tricep pull downs if no pull up bar)
Movement 3: Hinge movement
DB Deadlift / Good Mornings with light to moderate weight
Movement 4: Press movement
DB Strict press / Push Press / Push Jerk
Movement 5: Squat movement
Double Front Rack / O-set / Overhead
Movement 6: Core movement
V-ups / Hollow Rocks / Butterfly / Sit-ups / Russian Twists
*You pick the movements, something you feel is challenging but manageable for each round
*Scale up by increasing reps/difficulty of movements, i.e Complexes, 3 Strict Press + 5 Push Press + 7 Push Jerks, or combination of each squatting variation, 5 V-ups+ Butterfly Sit-ups + 5 Hollow Rocks, etc
*Scale down by decreasing time domain, 18 or 12 min
OPEN GYM 1
5 ROUNDS FOR TIME:
12 KB Swings
12 KB Push Press (6 per arm)
12 KB Goblet Squats
12 Burpees
OPEN GYM 2
EMOM20:
Movement 1: 18/15 Cals Row
Movement 2: 16 Russian KB Swings
Movement 3: 14 Wall Balls
Movement 4: 12 Burpees
OPEN GYM 3
AMRAP15:
21 Deadlifts (155/105) (a weight you can go unbroken or close to)
18 Air Squats
15 T2B or V-ups / Butterfly Sit-ups
12 HSPU or Hand Release / Box Push-ups
9 Box Jumps (if no boxes available, sub for HPC or KB Swings to + another movement)
6 Pull-ups / Ring Rows
*Scale up by increasing weight but keep in mind that DL should be unbroken or close to
*Scale up by making Air Squat Jumps
*Scale up by making Chest 2 Bar or Bar Muscle Up