Fitness WeekWorkout Plans

Summer Road Tripping: 3 Workouts from the Trunk of Your Car

It’s summer vacation time and you’re ready for a road trip!  By choosing to take the road less traveled perhaps you haven’t mapped out the fitness facilities on the way to your destination. Before you drive away and leave your fitness routine by the door, consider these three Optimum Performance Training™ (OPT™) workouts that you can do almost anywhere. We promise the equipment won’t take up too much space in your car’s trunk or time off the road.

What’s in the Trunk?

The only equipment you’ll need to pack for these three workouts:

  1. Foam Roller (a short one will do!)
  2. Adjustable Dumbbells (x 2)
  3. Medicine Ball (5KG)
  4. Floor mat or a towel

 

Workout #1 – Stabilization Endurance

Warm –Up

Foam Roll Sets Duration
Calves 1 30 Seconds
IT Band 1 30 Seconds
Latissimus Dorsi 1 30 Seconds
Stretch Sets Duration
Gastrocnemius 1 30 Seconds
Kneeling Hip Flexor 1 30 Seconds
Latissimus Dorsi Wall Stretch 1 30 Seconds

Core

Exercise Sets Reps Tempo Rest
Supine Marching 2 15 Slow 0 Sec.
Floor Bridge 2 15 Slow 0 Sec.
Squat Jump w/ S-Leg Balance 2 5 Slow 60 Sec.

Resistance

Exercise Sets Reps Intensity Tempo Rest
Squat to Curl to Press 2 15 60% Slow 0 Sec.
Push-up w/ Rotation 2 15 60% Slow 0 Sec
S-Leg Balance w/ Row 2 15 60% Slow 0 Sec.
S-Leg Scaption 2 15 60% Slow 0 Sec.
Lunge to S-Leg Balance 2 15 60% Slow 0 Sec.

Workout #2 – Hypertrophy

Warm –Up 

Foam Roll Sets Duration
Calves 1 30 Sec.
Adductors 1 30 Sec.
TFL 1 30 Sec.
Stretch Sets Duration
Gastrocnemius 1 30 Sec.
Standing Adduction 1 30 Sec.
Kneeling Hip Flexor 1 30 Sec.

 Core

Exercise Sets Reps Tempo Rest
Crunches w/ Rotation 2 12 3-2-1 0 Sec.
Reverse Crunch 2 12 3-2-1 0 Sec.

Resistance

Exercise Sets Reps Intensity Tempo Rest
Lunge to Curl to Press 3 10 80% 2-0-2 60 Sec.
Dumbbell Press 3 10 80% 2-0-2 60 Sec.
Bent Over Row 3 10 80% 2-0-2 60 Sec.
Alternating Biceps Curls 3 10 80% 2-0-2 60 Sec.
Dumbbell Skull Crushers 3 10 80% 2-0-2 60 Sec.
Suitcase Squats 3 10 80% 2-0-2 60 Sec.

Workout #3 – Power

Warm –Up

Foam Roll Sets Duration
TFL 1 30 Seconds
Adductors 1 30 Seconds
Latissimus Dorsi 1 30 Seconds
Stretch Sets Duration
Multiplanar Lunges (Dynamic) 1 10 Reps
Static Standing Adductor Stretch 1 30 Seconds

Core

Exercise Sets Reps Tempo Rest
Rotational Med Ball Slams 3 8 Fast 0 Sec.
Med Ball Pull Over Throw 3 8 Fast 0 Sec.

Resistance

Exercise Sets Reps Intensity Tempo Rest
Dumbbell Press 5 85% Fast 0 Sec.
Med Ball Chest Pass 3* 10 5%BW Fast 2 Min
Bent Over Row 5 85% Fast 0 Sec.
Wood Chop Med Ball Throw 3* 10 5%BW Fast 2 Min
Shoulder Dumbbell Press 5 85% Fast 0 Sec.
Med Ball Scoop Toss 3* 10 5%BW Fast 2 Min
Dumbbell Squat 5 85% Fast 0 Sec.
Ice Skaters 3* 10 5%BW Fast 2 Min
  • These exercises should be performed in a superset fashion with the exercise above them.
  • BW=Body Weight

You can always add some plank or push-up variations to the traveling workout mix.

Now get back on the road to your summer adventure!

 

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National Academy of Sports Medicine

National Academy of Sports Medicine

Since 1987 the National Academy of Sports Medicine (NASM) has been the global leader in delivering evidence-based certifications and advanced specializations to health and fitness professionals. Our products and services are scientifically and clinically proven. They are revered and utilized by leading brands and programs around the world and have launched thousands of successful careers.