Here are some innovative combos of exercises to give you a full body, integrated functional, quick and effective session. Takes 30-45 minutes only. These were actual workouts done on a recent trip. Enjoy!
Day 1-
Bosu Squat-Inverted Bosu pushup (Biset, 3x)
Burpees holding Buso-Squat twist holding Bosu out front (1x)
Bosu superman/girl-Bosu crunch (Triset, 3x)
Burpees holding Bosu-Squat twist holding Bosu out front (1x)
Lunge onto Bosu-Bentover row on Bosu (Quad set, 3x)
Burpees holding Bosu-Squat twist holding Bosu out front (1x)
Day 2-
Crunch machine
Low back machine
Pullup iso with knee ups
Leg extension machine
Leg curl machine
Pullup iso with knee ups
Seated row machine
Tricep machine
Pullup iso with knee ups
NOTE: Repeat series 3x
Day 3-
SB Plank-SB Wall squat (3x)
DB Traveling lunge with twist bend, row, curl, press, extension at each lunge position (1x)
SB plank circles-Pushup toes on SB (4x)
DB Traveling lunge with twist bend, row, curl, press, extension at each lunge position (1x)
SB plank laterals-Pushup row with DB on SB (5x)
DB Traveling lunge with twist bend, row, curl, press, extension at each lunge position (1x)
Day 4-
Crunch
Situp
Teaser (do triset, repeat 2x)
Locust leg lift
Superman/girl
Scorpion (do triset, repeat 2x)
Lying side laterals
Side crunch
Side plank, hip lift (do triset, repeat 2x)
Heels to heaven
Bicycles
Plow to prone (do triset, repeat 2x)
Day 5-
Power Yoga
Day 6-
DB One-arm row
DB chest press
Heels to heaven, BB rollout, Smith Squat (triset, 20 reps each)
DB Arm curl
DB Tricep extension
Heels to heaven, BB rollout, Smith Squat (triset, 20 reps each)
Pullups
Lunge and Db fly
Heels to heaven, BB rollout, Smith Squat (triset, 20 reps each)
DB wood chop
DB push press
Heels to heaven, BB rollout, Smith Squat (triset, 20 reps each)
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