Have limited space and even less equipment to workout? Consider these three Optimum Performance Training™ (OPT™) workouts that you can do almost anywhere.
What’s needed?
The only equipment you’ll need for these three workouts:
- Foam Roller (a short one will do!)
- Dumbbells (x 2)
- Medicine Ball (5KG)
- 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
See Back to Basics Hypertrophy for a refresher.
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.
Also, be sure to check out our resource on HIIT workouts, which will ramp up the intensity of your workouts.
