Hey there strong people!
First off, my apologies on the frequency of my posts, it has been a busy past few months! A little update, I completed my first year as a P.E. teacher at St. John’s Lutheran! Shortly after my last day, we took off on a Mexican Family Vacation with my husband’s family. It was wonderful and like all vacations, inspired me to create more “vacation” workouts. As we enter the final 2 summer months and vacations are hopefully still coming, here are some workouts that require little equipment or none at all!
Hope you all have a happy summer and enjoy these workouts!
WARM-UP: This is a generic warm-up that you can do for any workout.
3 ROUNDS
10 Goblet Squats (no weight is okay)
10 Shoulder taps
10 Jumping Jacks
FULL BODY WORKOUT #1:
2 ROUNDS
10 Burpee-push-ups
Run 200-400m (1-2 minutes)
20 Lunges-Lunge Squats
Run 200-400m (1-2 minutes)
30 Sit-ups
Run 200-400m (1-2 minutes)
40 KB/DB Swings (Sub Jumping Jacks for no equipment)
Run 200-400m (1-2 minutes)
FULL BODY WORKOUT #2:
12 Min. Alternating EMOM (Every Minute On the Minute for 4 rounds)*
Minute 1: 8 Split Squats (AKA Bulgarian Lunges)
Minute 2: 10 V-ups
Minute 3: 12 Burpees
*Adjust the numbers of repetitions if you are not finishing by 45 seconds.
FULL BODY WORKOUT #3:
“Death by” 50 ft. Shuttle Runs (DOWN AND BACK EQUALS 1)
Start by placing two cones (or objects) 25ft. apart. The first minute just do 1 Shuttle run (down and back). Minute 2 do two runs down and back. Minute 3 do three runs down and back. Do this until you can’t finish the runs in that minute. Yes, the first few rounds you will be resting for a while, enjoy this rest.
FULL BODY WORKOUT #4:
7 Rounds:
7 Lunge-lunge Squats
7 Sit-ups
7 Push-ups + Shoulder taps (both sides)
FULL BODY WORKOUT #5:
10 Minute “Stretchy” AMRAP:
5 Inch-worm Push-ups
10 Lunges + Hip flexor Stretch
15 Side Lunges (focus on groin stretch)
20 Seal Jack (open/close arms at chest level)
These workouts are intended to be short so you don’t miss out on all the fun vacation activities. If you want a little extra, combine a few together!
