Traveling Workouts
Choose with one you want to do below. They are all 10-16 minutes long and only require a resistance band.
15 Min Total Body Workout
#1 X-Band Side Steps with Red Bands
#2 Deadlifts with red bands
#3 Pillar Bridges, Right Side Pillar Bridges, Left Side Pillar Bridges
#4 Glute Bridges
#5 Bicycles
Each exercise can be 50 sec on/10 sec off, 45/15, 40/20 or 30/30
The goal is get at least 3 rounds or 15 minutes but you can add 1 or 2 more rounds making it 20 or 25 minutes.
16 Min Total Body Workout
#1 Right Leg Lunge
#2 Pillar Bridge
#3 Deadlift
#4 Plank
#5 Left Leg Ext.
#6 Mountain Climber
#7 Right Leg Lateral Lunge
#8 Shoulder Touches
#9 Left Leg Lunge
#10 Bent over 2 arm row
#11 Deadlift
#12 Sitting Rt arm Row
#13 Right Leg Ext.
#14 Left Arm Sitting Row
#15 Left Leg Lateral Lunge
#16 Band Pull Aparts
10 Min Total Body Workout
Perform 10 exercises in 10 minutes. You can also to two or three rounds based on your fitness level or time you have. Each exercise can be 50 sec on/10 sec off, 45/15, 40/20 or 30/30
1. Planks
2. Rows
3. Pillar Bridges
4. Rows
5. Mountain Climbers
6. Bicep Curls
7. Pushups
8. Bicep Curls
9. Pushups
10. Shoulder Press
10 Min Total Body Workout
CLICK HERE for the PDF with exercises description and pictures.
Perform 10 exercises in 10 minutes. You can also to two or three rounds based on your fitness level or time you have.
Each exercise can be 50 sec on/10 sec off, 45/15, 40/20 or 30/30
#1 Plank or Pushups
#2 Overhead Squat
#3 Hallow Rock
#4 Left Leg Lunge with a row
#5 Pushups
#6 Side Steps with bicep curl
#7 Super Slow Mountain Climber
#8 Right Leg Lunge with a row
#9 Shoulder Press
#10 Side Steps with high pull
10 Min Total Body Workout
#1 Rt. Leg 2 Arm Row
#2 Pushups w/Band
#3 Kneeling Opp Lt Arm Rt leg the entire time
#4 Slow Bicycle
#5 Lt Leg 2 Arm Row
#6 Pushups w/Band
#7 Kneeling Opposites – Lt Arm Rt Leg
#8Running Man Situps
#9 5 Sec Squat Jumps
#10 Groiners
#11 Jumping jacks, Jump Rope, Side to side, Forward and backward and Touch Sky
#12 Jog in place then football drill
10 Min Total Body Workout
CLICK HERE for the PDF with exercises description and pictures.
Perform 10 exercises in 10 minutes. You can also to two or three rounds based on your fitness level or time you have.
Each exercise can be 50 sec on/10 sec off, 45/15, 40/20 or 30/30
#1 Plank or Pushups
#2 Overhead Squat
#3 Hallow Rock
#4 Left Leg Lunge with a row
#5 Pushups
#6 Side Steps with bicep curl
#7 Super Slow Mountain Climber
#8 Right Leg Lunge with a row
#9 Shoulder Press
#10 Side Steps with high pull
10 Min Total Body Workout
#1 Front Squat (legs and core)
#2 Pushups ( chest, core and tricpes)
#3 Bent over Rows (back)
#4 Scissor Kicks (abs)
#5 Shoulder Press (shoulders)
#6 Close Grip Pushups (triceps)
#7 Squat Pulses w/Jump (2 squats then jump on 3rd)
#8 Slow Mountain Climbers (Core stability)
#9 Over head squat w/band
#10 BURPEES
10 Min Total Body Workout
You can also to two or three rounds based on your fitness level or the time you have. Each exercise can be 50 sec on/10 sec off, 45/15, 40/20 or 30/30
1.Front Squat
2. Pushups
3. Rows
4. Scissor Kicks
5. Shoulder Press
6. Close Grip Pushups
7. 1 and 1 1/4 squat with Squat Jump
8. Mountain Climbers
9. Overhead Squat w/Band
10. Burpee
13 Min Upper Body Workout
#1 Negative Pushups
#2 Negative Rows
#3 Hallow Hold/Rock
#4 Stepping/Jumping Jacks then jump rope
#5 4-2-1 Pushups
#6. 4-2-1 Rows
#7 Running Man Sit up
#8 Side to side shuffles
#9 Fast Pushups
#10 Fast Rows
10 Min Total Body Workou
Perform 10 exercises in 10 minutes. You can also to two or three rounds based on your fitness level or the time you have. Each exercise can be 50 sec on/10 sec off, 45/15, 40/20 or 30/30
1.Right Leg Static Lunge with 2 arm Row
2. Mountain Climbers
3. Left Leg Static Lunge with 2 arm rows
4. Drop Down Pushups
5. Deadlift
6. Thrusters
7. Squat jump with bands on shoulders
8. Groiners
9. Bicycles
10. Pillar Bridges
10 Min Leg Workout
Next a Chair or bench
1. Left Leg Slow Step Ups (can do backward lunge )
2. Fast Lt Leg Step up w/knee pull
3.Rt. Leg on Ground Left leg Extension
4. Right leg Slow Step Ups
5. Fast Right Leg Step Ups w/knee pulls
6. Lt Leg on ground Rt Leg Extensions
7. Left Leg Step up, Squat balance and Right side kick.
8. Right Leg Step up, Squat balance and Left side kick.
9.5 Sec hold in squat with Jump
10. Leg Step up, Squat balance and Right side kick.
10 Min Total Body Workout
Perform 10 exercises in 10 minutes. You can also to two or three rounds based on your fitness level or the time you have. Each exercise can be 50 sec on/10 sec off, 45/15, 40/20 or 30/30
1.Plank
2. Front Squat w/Band
3. Pillar Bridges
4. Left Leg Golf Swing
5. Right Leg Golf Swing
6. Overhead Squat
7. Left Leg Static Lunge w/Row
8. Right Leg Static Lunge w/Row
9. Frog Steps/Jumps
10. Cardio Set – Jumping Jacks, Jump Rope in Place, Front to back and Side To Side
10 Min Total Body Workout
Get 3 burpees w/30 sec rest rest1.Front Squat
2. Push Press
3. Mountain Climbers
4. Summo Squat high Pull
5. Bent over rows
6. Pushups w/Band
Repeat
Coppell Personal Trainer
Get You In Shape Fitness
260 east Parkway Blvd, Coppell, TX 75019
(214)-253-0569
32.97852558167053, -96.98525206060401
X2H7+9W Coppell, Texas
214-253-0569
X2H7+9W Coppell, Texas