Weekly Split – Use This As A Word Bank
When we travel our top priority is not typically fitness. It is to maintain our health while we are traveling so that when we return home we can hit the ground running and progress further. Using the below as a word bank will help you with being more flexible with your workouts as you travel.
1 Stretch Day (hotel / no equipment workout)
2 Full Body Strength Days (will need gym equipment)
– Push Upper Pull Lower
– Push Lower Pull Upper
2 Arobic Cardio Days (hotel / no equipment workout)
2 TRX / Bodyweight Circuit Days (hotel / minimal equipment workout)
1 Stretch Day
Fulll Body Stretching – Follow this Stretch Video!
1 Push Upper & Pull Lower
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Y-hold/Superman Plank 2×30 seconds
Main Compound
Warm-Up Sets
Seated Dumbbell Overhead Press
1×10 – 25% 1RM
1×3 – 35% 1RM
1×3 – 50% 1RM
1×3 – 60% 1RM
1×3 – 70% 1RM – rest 1 minute 45 seconds
1×1 – 80% 1RM – rest 1 minute 45 seconds
Working Sets
Seated Dumbbell Overhead Press
3×5 – 85% 1RM – rest 3 minutes
Accessories Compound
Flat Dumbbell Bench Press 3×8 – 0.5/1/2
Superset
Lying Hip Flexor Knee Tuck 3×12 – 2/1/2 – this is the specialty exercise I showed you for your hip. I will show you this if needed. rest – 2 minutes
Nordic Hamstring Curls or Machine Two Leg Hamstring Curl Feet Pointed Out 2×8 – 1/0/2
Superset
Seated Dumbbell Lateral Raise Pronation 2×15 – rest 1 minute 45 seconds – 1/0/2
Superset
Copenhagen Plank or Hip Adduction Machine 2×12 – 1/1/1 – rest 2 minutes
1 Push Lower & Pull Upper
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Air Bike Sprint 2×2 minutes
Superset
Floor Sweeps 2×14 steps
Superset
Standing Quad Pull 2×5 per leg
Main Compound
Warm-Up Sets
Barbell Front Squat
1×10 – 25% 1RM
1×3 – 35% 1RM
1×3 – 50% 1RM
1×3 – 60% 1RM
1×3 – 70% 1RM – rest 1 minute 45 seconds
1×1 – 80% 1RM – rest 1 minute 45 seconds
Working Sets
Barbell Front Squat
3×5 – 85% 1RM – rest 3 minutes
Accessories Compound
Lying Chest Supported Incline Bench Dumbbell Reverse Fly Pronation 3×12 – 1/1/1
Superset
Banded Goblet Squat/Seated Hip Abduction or Hip Abduction Machine 3×12 – 1/1/2 – rest 1 minute 45 seconds
Two Arm Seated Cable Machine Lateral Row Neutral 3×8 – 1/0/2
Superset
Cable Machine Two Arm Curls Neutral 3×15 – rest 2 minutes
2 TRX / Bodyweight Circuit Days
TRX Squat 4×15
Superset
TRX/Ring Row Tutorial 4×15
Superset
TRX Reverse Lunge 4×10 (5 per leg)
Superset
Pull Up 4×10
Superset
Hollow Body Hold 4×30 seconds
Superset
TRX One Arm Row 4×6 (3 per arm)
Superset
TRX Skull Crusher 4×12
Superset
Rest 2 minutes.
2 Arobic Cardio Days
Run Pace –
You can use a treadmill at the gym, an outdoor path near you, or go to a local track at a high school. An alternative to running would be walking or the elliptical.
Since this is a Pace session, go at a reasonably easy pace while maintaining an elevated heart rate without stopping.
Keep your heart rate between 65-75% of your maximal heart rate.
You may run and walk alternating if needed.
Distance Goal – 3 miles
Or
Bike Pace –
You can use an air bike at the gym, a peloton bike, or go on a bike ride outside. An alternative to biking would be walking or the elliptical.
Since this is a Pace session, go at a reasonably easy pace while maintaining an elevated heart rate without stopping.
Keep your heart rate between 65-75% of your maximal heart rate.
If you can not find a bike to use, go on a long hike or incline treadmill walk and cut the mileage by a third (divide by 3) to account for the hike.
Distance Goal – 8 miles