Skipping a workout due to circumstances beyond your control is an infuriating situation for a coach, athlete or lifter. Thinking about your training session for hours, only to have it fall through, is never a good feeling.
However, I’ve noticed that most of the time, missing a workout doesn’t have to be the end result when your day doesn’t go as planned. You could knock out a quick at-home workout and get a training effect similar to what you would get at the gym.
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Below is an at-home workout you can do in a pinch, whether you can’t make it to the gym for some reason or you’re traveling and aren’t sure whether you’ll have access to a workout area. You can do this workout in a hotel room, a garage or your living room. Heck, you could even go to a gym and get it done—without being one of the dozens of people wanting to use the same piece of equipment at the same time.
What do you need? Absolutely nothing more than 45 minutes and a strong work ethic. This isn’t your average bodyweight workout. It’s not a cookie-cutter plan; it’s not a dance-along DVD. It’s a give-it-your-all strength training, minus the barbells. Try it out!
- High Knees – 30 seconds
- Glute Kicks – 30 seconds
- Runner’s Lunge w/ Reach & Lift – 5 per leg
- Inchworm w/ Yoga Push-Up – 5 reps
- Faux Jump Rope – 1 minute
- Vertical Jumps – 5 max height reps
1A. Good Morning – 3 x 12
1B. Push-Ups (8-0-8-0 Tempo) – 3 x form failure
1C. RKC Planks – 3 x 6 seconds
2A. Wall Handstand Holds – 3 x 60 seconds
2B. Shoulder Shocker Complex – 8 reps each w/ 5-second ISO hold – 3 sets
- Prone I Fly
- Prone Y Fly
- Prone T Fly
- Prone W Row
- Prone A Fly
2C) Single-Arm Burpees – 3 x 60 seconds (alternating)
3A. Cossack Squats – 3 x 10 per leg
3B. Diamond Push-Ups – 3 x 20
3C. Broad Jumps – 3 x 6 (reset after each jump)
Core and Conditioning Finisher
4A. Hollow Body Holds – 2 x 30 seconds
4B. Bear Crawls – 2 x 10 steps per leg
4C. Seated Sprints – 2 x 30 seconds
Recovery Breathing — 2 to 3 minutes
Child’s Pose–30 to 60 seconds
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