At-Home Workout Road Warrior Workout Exercise Leave a comment

At-Home Workout Road Warrior Workout Exercise

Note: This Page ” At-Home Workout Road Warrior Workout Exercise ” is a part of a 100 full collection At-Home Workout Exercise Please visit The Main Page: At-Home Workout No More Gym To access all Exercises.

Road Warrior Workout Equipment: None

Warmup:

• Practice balancing on one leg for 5 minutes (switch legs). Add dynamic upper body movements (i.e., bounce a ball, head tilt) or close your eyes to make it  more challenging if necessary
• Crawl 4 X 1 minute

Workout: 5 rounds, with little rest between sets and 1-2 minutes between rounds.

• Rear plank leg lift: 10-20 repetitions, slow
• Single Leg Squat: Start squatting to a chair, then progressively go lower and add reps.
• Hindu Pushups: Go until it hurts
• Victorian Hold: 10 second hold

Notes: This is a simple routine I wrote for a person who traveled frequently and therefore did not always have access to equipment. It’s a great example of a dynamic, movement based training session that can be done with no equipment and completed in less than 30 minutes.

*Rear Plank Leg Lift: The rear plank leg lift is done from what is described as a face up push up position. You are in a reverse pushup position, face up, supported by your hands and feet. Lift one leg at a time, about 24 inches (slowly) and then the  other.  Keep your hips from sagging. This exercise works your hip hinge muscles in a static contraction (isometric contraction) by forcing you to stabilize your hips during dynamic movement.

*Victorian Hold: Lie on your back. Move your heels back to about 2 feet from your rear with your knees in the air. Place your elbows at your side, close to your body.  Push your elbows down hard and come up on your feet and elbows. Hold the position as  long as you can. When this becomes easy, move your feet away from your rear. If you cannot get off of the ground at all, you can put a small lift under each elbow initially, or simply work the move statically without getting off the ground initially. There is a good demonstration of this exercise here. It is the first exercise demonstrated, at about 25 seconds.

Progression: Longer hold times and more repetitions. Lower squat depth, then reps.

Emphasis: Every one of these exercises has a strong core component; so all 5 of the fundamental human  movements  are covered here. The Victorian Hold is a powerful “pull.” if you have not done them before, expect lots of soreness in the lats, rear deltoids and especially the middle trapezius. It is the best exercise you are not currently doing. This  workout  is  about body control. This workout has a strong muscular endurance emphasis.

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Table of Contents Click on link for each specific one.

1. At-Home Workout One Kettlebell Hell Exercise
2. At-Home Workout Push-Pull-Carry Exercise
3. At-Home Workout Gripper Exercise
4. At-Home Workout Tool Kit Exercise
5. At-Home Workout Road Warrior Exercise
6. At-Home Workout Ladders Exercise
7. At-Home Workout Track Special Exercise
8. At-Home Workout High Tension Complex Exercise
9. At-Home Workout Road Warrior #2 Exercise
10. At-Home Workout Poor Man’s Prowler Exercise
11. At-Home Workout Buns and Guns Exercise
12. At-Home Workout The Park Bench Exercise
13. At-Home Workout Hill Hell Exercise
14. At-Home Workout The Kettlebell Mile Exercise
15. At-Home Workout Painful Pause Exercise
16. At-Home Workout Pushdown-Pullup Exercise
17. At-Home Workout Pushup-Pulldown Exercise
18. At-Home Workout Tool Kit #2 Exercise
19. At-Home Workout Kitchen Sink Exercise
20. At-Home Workout The Foundation Exercise
21. At-Home Workout Road Warrior #3 Exercise
22. At-Home Workout E-MOM Exercise
23. At-Home Workout IGO YUGO Exercise
24. At-Home Workout Hangout Exercise
25. At-Home Workout Wait…Wait…Go Exercise
26. At-Home Workout The Swinger Exercise
27. At-Home Workout Pump and Run Exercise
28. At-Home Workout Might as well Jump Exercise
29. At-Home Workout Bad Waiter Exercise
30. At-Home Workout Negativity Exercise
31. At-Home Workout Glute 50s Exercise
32. At-Home Workout A Good Mix Exercise
33. At-Home Workout Body Snatcher Exercise
34. At-Home Workout E-MOM 2 Exercise
35. At-Home Workout Ladder Up Exercise
36. At-Home Workout Track Special #2 Exercise
37. At-Home Workout Cattle Ball #1 Exercise
38. At-Home Workout Posture Fixer Exercise
39. At-Home Workout Roundabout Exercise
40. At-Home Workout Squatty Exercise
41. At-Home Workout One Kettlebell Hell #2 Exercise
42. At-Home Workout Gassed Exercise
43. At-Home Workout Double Hitch Exercise
44. At-Home Workout Wheel Barrel Exercise
45. At-Home Workout Up Downs Exercise
46. At-Home Workout Triathlete Sprints Exercise
47. At-Home Workout Rack-em Exercise
48. At-Home Workout Carry All Exercise
49. At-Home Workout Kettlebell Mile #2 Exercise
50. At-Home Workout Glute Blaster 200 Exercise
51. At-Home Workout No Gear Exercise
52. At-Home Workout Round Robin #2 Exercise
53. At-Home Workout Kitchen Sink #2 Exercise
54. At-Home Workout Sprint 25s Exercise
55. At-Home Workout Failure is an option Exercise
56. At-Home Workout Slow Motion Exercise
57. At-Home Workout Putting in Work Exercise
58. At-Home Workout Ladder Up Exercise
59. At-Home Workout Getting Up Exercise
60. At-Home Workout Winded Exercise
61. At-Home Workout Hit the Deck Exercise
62. At-Home Workout Clock Puncher Exercise
63. At-Home Workout Lactic Acidator Exercise
64. At-Home Workout Solid Work Exercise
65. At-Home Workout Round Robin Exercise
66. At-Home Workout Simple Exercise
67. At-Home Workout Lunge Torture Exercise
68. At-Home Workout Kettlebell Mile #3 Exercise
69. At-Home Workout Antagonistic Exercise
70. At-Home Workout One Kettlebell Purgatory Exercise
71. At-Home Workout Hang Time Exercise
72. At-Home Workout Walking the Dog Exercise
73. At-Home Workout Grind em Out Exercise
74. At-Home Workout Hotel Hell Exercise
75. At-Home Workout Core Blaster Exercise
76. At-Home Workout Lactic Acidator #2 Exercise
77. At-Home Workout Combos #1 Exercise
78. At-Home Workout Beach Muscles Exercise
79. At-Home Workout Combos #2 Exercise
80. At-Home Workout Combos #3 Exercise
81. At-Home Workout E2 MOM Exercise
82. At-Home Workout Forgot my Stuff Exercise
83. At-Home Workout Strong Finish Exercise
84. At-Home Workout Stability Exercise
85. At-Home Workout Strong Work Exercise
86. At-Home Workout The Big Round Exercise
87. At-Home Workout Buns and Guns 2 Exercise
88. At-Home Workout EMOM 3 Exercise
89. At-Home Workout Painful Pause 2 Exercise
90. At-Home Workout Leg Jello Exercise
91. At-Home Workout Suitcase Exercise
92. At-Home Workout Grease the Groove Exercise
93. At-Home Workout 10X Exercise
94. At-Home Workout Partial Grease the Groove Exercise
95. At-Home Workout Painful Pause #2 Exercise
96. At-Home Workout Forgot my Stuff #2 Exercise
97. At-Home Workout Max Out Day Exercise
98. At-Home Workout Packing Light Exercise
99. At-Home Workout Gitty Up Exercise
100. At-Home Workout Quarters Exercise