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Strength

The Traveler's Workout

Overview

The gym can feel like a big waste of time. Whether you're waiting for your equipment or switching from one machine to another, the last thing you need is a crowded facility. That's why going on the road is one of the best opportunities to get a better workout by creating a more efficient plan that requires less setup. This program will guarantee that your next business trip or family vacation won't sabotage your hard work. In fact, you might find yourself in better shape than before you left.

How to do this Workout

Do this workout three days a week, resting at least a day between each session. So you might lift weights on Monday, Wednesday, and Friday.

The workout consists of five groups of three exercises.

For each group, perform one set of each exercise in the order listed. You will not have a goal number of reps. Instead, do as many reps as you can in 30 seconds and, without resting, move to the next exercise.

Once you have completed all exercises in the first group, rest 30-60 seconds. That's one set. Perform a total of five sets of Group 1 and then move on to Group 2.

Continue this pattern until you finish all five groups. The two entries for Two-Point Plank should be done once from the left and once from right within the circuit.

As you improve, you can increase the number of sets you perform.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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  • day 1 Workout A a
  • day 2 Rest
  • day 3 Workout A a
  • day 4 Rest
  • day 5 Workout A a
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
    • Circuit
    • Sets
    • Reps/Time
    • Rest(s)
      • 1B
      • Plank
      • Plank
      • 5
      • 30 s
      • 0
      • Sets : 5 | Reps/Time : 30 s | Rest(s) : 0
    • Circuit
    • Sets
    • Reps/Time
    • Rest(s)
    • Circuit
    • Sets
    • Reps/Time
    • Rest(s)
    • Circuit
    • Sets
    • Reps/Time
    • Rest(s)
    • Circuit
    • Sets
    • Reps/Time
    • Rest(s)
      • 5A
      • Pushup
      • Pushup
      • 5
      • 30 s
      • 0
      • Sets : 5 | Reps/Time : 30 s | Rest(s) : 0
      • 5B
      • Hip Raise
      • Hip Raise
      • 5
      • 30 s
      • 0
      • Sets : 5 | Reps/Time : 30 s | Rest(s) : 0
** - as much as possible; @ - each side
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