Sync Fitness Blog
No Equipment Home Workout / Travel Workout / Home Boot Camp Workout
This is posted in two parts because YouTube won’t allow posts more than 10 minutes. Part I and Part II are intended to be done back to back WITHOUT rest!
This is posted in two parts because YouTube won’t allow posts more than 10 minutes. Part I and Part II are intended to be done back to back without rest.
I am posting this workout for two reasons:
1. My clients want a good workout they can perform at home with no equipment while I’m on vacation next week.
2. I want a travel workout I can do without equipment while I am vacationing.
So, here you go! This workout is similar to what many of my clients experience at Sync Fitness Boot Camp in Wallingford. It’s some serious cardio and some great strength training as well. This workout runs through 13 exercises without rest. I recommend you PERFORM THREE ROUNDS of this workout, TIMING EACH ROUND. Try to beat yourself with each round – you can do it!! Try to limit your rest and REST ONLY BETWEEN ROUNDS, not between exercises. Are you ready?! Here’s the workout:
WARMUP: Warm up of your choice. Should last 3-5 minutes and be light to medium in intensity. Some ideas are a light jog in your neighborhood, run stairs in your house, jump rope, jumping jacks.
WORKOUT: Here’s the good stuff!
1. Forward / Reverse Lunges x 10 per side
2. Burpees (with or without Push Ups) x 15
3. Slow Bicycles x 20
4. 180 Jump Squats x 10
5. Inchworms with Push Ups x 10
6. Cobra x (5x:05)
7. Alternating Jump Lunges x 20
8. Staggered Push Ups x 10 per side
9. Leapfrog Squats x 10
10. Jump Squats x 10 (DO NOT REST BETWEEN LEAPFROG SQUATS AND JUMP SQUATS!)
11. Hand to Elbow Plank x 10
12. Jacknives x 15 per side
13. Airplanes x (5x:05)
COOL DOWN: You can do a cardio cool down, same as your warm up and then some stretching. Don’t forget the stretching – it’s important!
The posted video goes through one round completely. Use the video as much or as little as you need to. Once you’ve got the moves down, feel free to mute my chatter and pump up your favorite tunes. Happy sweating!
#1 - Brenda Says:
Bravo Sara!! This was great. Also a great reminder if you forget what each exercise looks like. Oh by the way love the new pants. Mom wanted a pair for herself but they are much cuter on you.
#2 - admin Says:
Thanks Brenda! I hope the workout comes in handy while I’m away. The pants are fun, huh?! Your mom would look GREAT in them.
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