foam rolling superset workout Workout Plans

3 Workouts for anywhere you are

National Academy of Sports Medicine
National Academy of Sports Medicine
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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:

  1. Foam Roller (a short one will do!)
  2. 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.

And if you're stuck at home right now, check out this guide. It has a lot of great tips for workouts, as well as nutrition and wellness advice. 

Tags: foam rolling Tags: superset Tags: workout Tags: Workout Plans

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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.