It’s summer holiday time and you’re ready for a road trip!  By choosing to take the road less travelled 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 Boot?

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 – Stabilisation Endurance

Foam RollSetsDuration
Calves130 Seconds
IT Band130 Seconds
Latisimus Dorsi130 Seconds
StretchSetsDuration
Gastrocnemius130 Seconds
Kneeling Hip Flexor130 Seconds
Latissimus Dorsi Wall Stretch130 Seconds

Core

ExerciseSetsRepsTempoRest
Supine Marching215Slow0 Sec.
Floor Bridge215Slow0 Sec.
Squat Jump w/ S-Leg Balance25Slow60 Sec.

Resistance

ExerciseSetsRepsIntensityTempoRest
Squat to Curl to Press21560%Slow0 Sec.
Push-up w/ Rotation21560%Slow0 Sec.
S-Leg Balance w/ Row21560%Slow0 Sec.
S-Leg Scaption21560%Slow0 Sec.
Lunge to S-Leg Balance21560%Slow0 Sec.

Workout #2 – Hypertrophy

Warm –Up 

Foam RollSetsDuration
Calves130 Sec.
Adductors130 Sec.
TFL130 Sec.
StretchSetsDuration
Gastrocnemius130 Sec.
Standing Adduction130 Sec.
Kneeling Hip Flexor130 Sec.

Core

ExerciseSetsRepsTempoRest
Crunches w/ Rotation2123-2-10 Sec.
Reverse Crunch2123-2-10 Sec.

Resistance

ExerciseSetsRepsIntensityTempoRest
Lunge to Curl to Press31080%2-0-260 Sec.
Dumbbell Press31080%2-0-260 Sec.
Bent Over Row31080%2-0-260 Sec.
Alternating Biceps Curls31080%2-0-260 Sec.
Dumbbell Skull Crushers31080%2-0-260 Sec.
Suitcase Squats31080%2-0-260 Sec.

Workout #3 – Power

Warm –Up

Foam RollSetsDuration
TFL130 Seconds
Adductors130 Seconds
Latissimus Dorsi130 Seconds
StretchSetsDuration
Multiplanar Lunges (Dynamic)110 Reps
Static Standing Adductor Stretch130 Seconds

Core

ExerciseSetsRepsTempoRest
Rotational Med Ball Slams 38Fast0 Secs.
Med Ball Pull Over Throw38Fast0 Secs.

Resistance

Exercise SetsRepsIntensityTempoRest
Dumbbell Press3585% Fast 0 Sec.
Med Ball Chest Pass3105%BWFast2 Min
Bent Over Row3585% Fast 0 Sec.
Wood Chop Med Ball Throw3105%BWFast2 Min
Shoulder Dumbbell Press3585% Fast 0 Sec.
Med Ball Scoop Toss3105%BWFast2 Min
Dumbbell Squat3585% Fast 0 Sec.
Ice Skaters3105%BWFast2 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!