Hello strong people! Ciao! Currently in Rome and during our flight over, I put together some fun workouts that can be done anywhere no equipment needed! My husband an I made it to a local Crossfit gym, “11k Crossfit” where we were able to do our weightlifting program. It was great but after walking so many miles throughout the day, my body prefers Bodyweight workouts. The 10 workouts bellow can be done one per day or can be combined for a more intense workout.
*Workout space in our hotel!
*View from hotel workout spot! St. Peter’s Basilica.
1. 10 Burpees EMOM (Every minute on the minute) for 10 minutes. Yes, that’s 100 Burpees.
2. “Leg Day”
5 rounds
Bulgarian Lunges 20 (10/leg)
Jump Squats 20
Single leg Hip thrust 20
Side Lunges/Squats 20 (10/leg)
Leg Jacks 20
3. “Full-Body”
Alt. EMOM (12min)
1. HRPU 12
2. Sit-ups 12
3. Squats 12
4. “Get Bouncy”
20 min AMRAP
15 Tuck Jumps
10 Plyo Skaters
5 Burpee+ 2 hops forward, 2 hops back
5. “Strong Core”
2 Rounds
100 Russian Twist (50 to each side)
80 Mountain Climbers
60 Second Side Plank Hold (each side)
40 Sit-ups
20 Hollow-Body Rocks
6. “Flexy Workout”
3 Rounds (quality movements)
20 Lunges w/ hip-flexor Stretch (10 sec.)
10 side Lunges (10 each leg)
20 Plank to Downward-dog
10 High Kicks (10 each leg touch toes)
7. “100 Rep Madness”
Jumping Jacks
Bodyweight Squats
Lunges (50 each leg)
Hip Thrusts
Shoulder Taps (50 each arm)
8. “Cardi-oh”
4 Rounds: 45 sec. work 15 sec. rest
Butt Kickers
Jumping Jacks
Burpees
High Knees
9. “10-10 WOD”
10 rounds
10 Burpees (look, 100 Burpees again!)
10 Squats
10 V-ups
10. “Running ‘n Stuff”
30 minute AMRAP
Run 200m (guesstimate)
20 sit-ups
20 push-ups
20 Squats
Get after it!!!
