A Carson City Gym post by Luke Wold….

Hey there, it’s Luke – hope you’re doing awesome, and I gotta tell you: I’m excited about today’s post for you.

You know there are just some days when you can’t make it to the gym: kids get sick, family in town, big project due, traveling, whatever.

And it sucks because the gym has all the cool toys: kettlebells, ValSlides, suspension trainers, swiss balls… the fun stuff!

Annnnnd, summer is coming up.  You don’t want to miss a workout right before beach season

So I want to share FIFTY sweet exercises that will give you a killer workout using only your own body!  You can do ‘em anywhere.

Have fun….

1. Toe Grab Squats

Areas worked: thighs, ankle flexibility


2. T-Pushup

Areas worked: Arms, Chest, Shoulders, Core


3. Reaching Hockey Squat

Areas Worked: Thighs, Balance


4. Hip Circles

Areas worked: butt, hips


5. Cobra

Areas Worked: Back, Low Back, Shoulders, Butt, Hamstrings


6. Short Arc Leg Lifts

Areas Worked: Stomach, Front Of Thighs


7. Quad Stance Push Up

Areas Worked: Front Of Thighs, Arms, Shoulders


8. Grasshopper Pushup

Areas Worked: Sides, Arms, Chest, Flexibility


9. Butt Lift

Areas Worked: Butt, Stomach


Advanced Variation: Use one leg


10. Pike Plank

Areas Worked: Stomach


11. Jackal Pushup

Areas Worked: Stomach, Back Of Arms


12. Kick Through

Areas Worked: Stomach, Arms, Coordination


13. Bird Dog

Areas Worked: Low Back, butt


14. Hindu Pushup

Areas Worked: Arms, Flexibility


15. Warrior Sit Up

Areas Worked: Stomach


16. Tiger Pushup

Areas Worked: Back Of Arms, Stomach


17. Butt Lift Leg Swing

Areas Worked: Butt, Stomach, Leg Flexibility


18. Chest Tap Push Up

Areas Worked: Chest, Arms, Shoulders, Core, Explosiveness


19. Plank Walk Up

Areas Worked: Balance, Back Of Arms, Core


20. Wide Toe Grab Squat

Areas Worked: Thighs, Groin, Ankle Flexibility


21. Moving Side Planks

Areas Worked: Sides


22. Squat

Areas Worked: Thighs


23. Long Jump

Areas Worked: Thighs, Explosiveness


24. Side Feet Lift

Areas Worked: Sides


25. Gateswing Squat

Areas worked: Thighs, Groin

Level 1:


Level 2:


26. Shin Box Switch

Areas Worked: Hips


27. One Arm Lowering Pushup

Areas Worked: Chest, Arms, Shoulders, Core, Balance


28. Deck Squat

Areas Worked: Stomach, Legs, Balance


29. Turtle Rolls

Areas Worked: Core


30. Thrusting Side Plank

Areas Worked: Sides

Level One:


Level Two:


Level Three:


31. Pike Pushup

Areas Worked: Shoulders, Back Of Arms


32. V Up

Areas Worked: Stomach


33. Pendulum Lunge

Areas Worked: Thighs, Balance


34. Frogger

Areas Worked: Flexibility, Arms


35. Ground Spiral Squat

Areas Worked: Legs, Hips, Flexibility


Spiral Squats Explained:


36. Squat Hold

Areas Worked: Thighs


37. Shin Box Flag

Areas Worked: Stomach


38. Willow Quarter Burpee

Areas Worked: Heart and Lungs, Arms, Core, Thighs


39. Spinal Rock To Pistol Squat

Areas Worked: Core, Thighs, Balance, Coordination


40. Hop Squat

Areas Worked: Explosiveness, Thighs, Calves


41. X Plank

Areas Worked: Core, Balance


42. Spinal Rock To Deck Squat To Burpee With Pushup

Areas Worked: Everything!


43. Downward Dog Kickover

Areas Worked: Back Of Thighs, Arms, Butt


44. Bottom Pushup Hold

Areas Worked: Arms, Chest, Core


45. Cycle Jump

Areas Worked: Balance, Explosiveness, Coordination, Legs


46. Planker Pushup

Areas Worked: Arms, Stomach


Planker Pushup Explained:


47. Rocking Chair

Areas Worked: Core, Groin, Hips, Flexibility, Coordination


48. Pushup Position Stomach Circuit

Areas Worked: Stomach, Sides, Arms


49. Hip Touch Twist

Areas Worked: Sides, Arms, Shoulders


50. Threading Plank To Butt Lift Hold

Areas Worked: Core, butt, Coordination, Balance

Whew!  Have fun!

Talk to you soon,

~ Luke

PS – It would be totally awesome if you left me a comment with YOUR favorite bodyweight exercise

Most people think abdominal workouts require hundreds of sit-ups
and crunches. The truth, however, is that they are just a waste of
your time, and in some cases, may actually injure your low back.

If you really want 6-pack abs along with a sculpted body then the
most efficient and effective way of achieving it is through total
body exercises.

In this workout you will be performing nine total body exercises in
circuit fashion. Therefore, each exercise will be performed back
to back to back with no rest in between.

Start with kettlebell swings. These are 2-hand swings and you need
to power up with the hips. Drive them back and power them back up.

Move immediately into extended pushups. Move your arms out in front
of you as you lower yourself down and back up.

The next exercise is a stability ball pike. This is a more advanced
version of the stability ball jackknife. Place your feet on the
ball and your hands on the floor and pull the ball in as you push
your hips up until you are in a pike position. Try to get your hips
as high up as possible. If you are not very flexible, just do
jackknifes in place of them.

Move immediately into stability ball back extensions. Plant your
feet against a wall or something stable. Your chest is supported by
the ball. Place your hands behind your head and raise yourself up
and back down.

Next is a 1-arm kettlebell swing. Make sure you are driving back
with your hips and back up. If you are more advanced, you can do
snatches in place of the swings. Do all reps on one side and then
do all reps on the other side.

Next you will do high rep close grip pushups. Tuck your elbows into
your sides with your hands closer together as you move down and
back up. Do as many as you can.

Move immediately into stability ball leg curls. Place your feet on
the ball and bridge your hips up with your arms out to the side.
Curl the ball in while keeping your hips up the entire time. Do 20
reps.

The next exercise is a stability ball rollout. Place the ball in
front of you and start in an upright position, roll the ball out.
Get a nice long stretch as you roll out and contract your abs when
you pull it back in. If you have an ab wheel, you can use that in
place of a stability ball. This is going to be harder than using a
stability ball.

Finally, you’re going to finish off preferably with a sprint as the
last exercise. If you can’t do sprinting, you can sprint in place
or finish with burpees.

In most cases, although you aren’t directly targeting your
abdominals, you are still required to brace them which in turn
indirectly works your abdominals for a powerfully efficient
abdominal workout.

If you want maximum fat burning results, switch from crunches and
cardio to the belly fat burning Turbulence Training workouts:

=> Turbulence Training For Abs $1 Trial

Special Guest Post By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

When you travel, you worry about missing your workouts and eating poorly…So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)…and bodyweight circuits for “no-equipment fat burning”.

And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we’ll focus on replacing intervals with bodyweight circuits.

To do a bodyweight circuit…

a) Pick 3 lower body exercises

b) Pick 3 upper body exercises

c) Alternate between a lower and upper body exercise without rest, till you are done with all 6 exercises

d) Rest a minute.

e) Repeat 2-3 more times until you are done  in 20 minutes

For example, this is a great circuit that doesn’t need any equipment

1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)

Whew. That’s pretty advanced…for a beginner, we’d slow it down like this and take some breaks between exercises…

1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)

Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

It sucks when you have to travel for work and are going to miss a few bootcamp workouts.

And it’s even worse when you don’t have any fitness facilities at your hotel, and you’re going to be stuck exercising in either your room or out in a park.

No dumbbells.  No medicine balls.  No spin bikes.

Weak.

But now, if you want to keep getting fit on the road, you’ll be able to check out WoldFitness.com for a whole series of workouts you can do anywhere!

Just click on the Mobile Workouts button on the right-hand side of the page:

How To Get A Great Workout In Your Hotel Room:

Start off with a Functional Movement Warmup.  When you’re traveling, it is EXTREMELY important to keep up with these simple exercises.

Long hours in a car or plane will screw up your posture and get you out of alignment, making it hard to feel good and get in your workouts.

Here is a follow along manual: Functional Movement Warm Up

Once you’re warm and loose, pick your workout:

• Circuit Of Desire: 30-40 minutes
• Matrix Combo: Your choice.  Usually 15-30 minutes.
• Basic Hotel Workout: ~ 25 minutes
• Foucault’s Pendulum: 25-40 minutes
• Frozen Heat: 25-40 Minutes
• Canadian Power: 25-40 minutes
• Rockstar Challenge: 20 minutes

You can also do more than one workout in a row.  For example:

• 3 Rounds Foucault’s Pendulum
• 15 minutes Matrix Combo One

Don’t do the same workout 2 days in a row.  Either pick a new workout on Day 2 or (if your hotel has a cardio gym) do a fat loss interval training workout from this page: Interval Training For Extreme Fat Loss

Finish every one of your hotel room workouts with at least 5 minutes of stretching for anything that still feels “tight.”

Have Fun!

~ Luke

PS – If you need a printable manual to take with you, my friend Craig wrote this Four Week Bodyweight Workout Guide that has complete workouts PLUS pictures and descriptions of each exercise.

You can download it here:

4 week bodyweight workout

The Foucault Pendulum was an experiment designed to demonstrate the rotation of the Earth.

What does that have to do with this workout?

Nothing, except that one of the main is exercises is named “Pendulum Lunges”

I did this workout last night, and my thighs and arms are so sore I’m moving very slowly and carefully.

Here’s the workout:

• Left Leg Pendulum Lunges x 60sec
• Spiderman Mountain Climbers x 60 sec
• Right Leg Pendulum Lunges x 60 sec
• Froggers x 60 sec
• X-Planks x60 sec
• Rest x60 sec

Repeat for 4-6 rounds.

Pendulum Lunges

Spiderman Mountain Climbers

Froggers

X-Planks

Notes: To make the pendulum lunges harder, you can hold a a weighted bag in front of your chest.

Something I do to entertain myself is give things extraordinary sounding names:

- This is the Coffee Cup Of Destiny!

- This is the Key Ring Of Love!

- Behold, the Plaid Pants Of Awesomeness!

And so, I would like to present: The Circuit Of Desire

It is a relatively simple set of exercises designed to raise your metabolism and give you a toned and fit body.

Circuit of Desire:

• 20 Hindu Pushups
• 10 Kick Through Squats each side
• 20 Tripod Switches
• 20 V-Ups

Rest 60 seconds.  Complete 6-8 rounds.

Desire Exercise Number One: Hindu Pushups

Desire Exercise Number Two: Kick Through Squats (Advanced: Kick Through Squats With Pillow Twist)

Desire Exercise Number Three: Tripod Switches

Desire Exercise Number Four: V-Ups

These combos are really fun because once you get them flowing, you won’t realize how much time has passed until your watch alarm beeps to let you know that time is up.

And you can do them in just about any hotel room (with the exception of those capsule hotels in Japan)

The Matrix Combo consists of only three exercises: a push, a twist, and a squat.

Matrix Combo Number One is a quadruped pushup to a spinal flag to a deck squat:

Matrix Combo Number Two is a quad pushup hop to a spinal flag to a pistol squat (switch legs each time through):

I usually do these combos for between 15 and 20 minutes.

Occasionally I’ll set a goal for number of times through. Like… “I’m going to do the Advance Matrix 2 through 50 times without stopping.”

When using these as a hotel room workout, do these every other day. On the in-between days do something different.

An example of the in-between days workout could be 5 times through the Canadian Power Workout and then 5 times running up the stairs in your hotel and walking down.

Have fun!

When you need a great bootcamp workout but are stuck in a hotel room, this circuit is a great way to work on sculpting your hot body.

It is based on something I’ve been experimenting with for the past three years, something I call Frozen Heat.

Why Frozen Heat?

Because if I wrote about it like an exercise scientist, I’d have to call it Iso Dynamic Peripheral Heart Action Circuit For Metabolic Acceleration.

Frozen Heat just sounds better.

For each big movement of the body, I’ve paired a static hold (freeze) with an explosion movement (heat).

This particular bootcamp workout has six exercises.

Here is a quick demo video of this circuit:

For each freeze hold the position for 60 seconds. For each Heat do fifteen reps.

• Squat hold x 60 sec
• Squat Hop x 15
• Pushup Hold x 60 sec
• Quad Hop x 15
• One leg bridge x 30sec each side
• Spinal Flag to bridge slam x 15

Rest 60 sec and repeat.

Perform 4 to 6 rounds.

Frozen Heat Exercise One: Squat Hold

Frozen Heat Exercise Two: Squat Jump

Frozen Heat Exercise Three: Half Pushup Hold

Frozen Heat Exercise Four: Quad Pushup Hops

Frozen Heat Exercise Five: Single Leg Glute Bridge Hold

Frozen Heat Exercise Six: Spinal Flag To Bridge Slam

Have fun!

I wrote this fun circuit for a client who was training to be a Canadian Mountie.

I had no idea that there were still mounties, but that’s beside the point.

When you can’t come to bootcamp and you want a simple workout that you can do in your living room or hotel room, this is the ticket.

It consists of four exercises performed with no rest in between.

They are:

• Wold Fitness Spiral Squat x 2 min
• Quad Pushup or Quad Hop x 1 min
• Willow Quarter Burpees x 1 min
• Jump Squats x 1 min

The whole sequence takes 5 minutes.  Rest 1 minute between rounds and repeat 5-8 times.

Here are the exercises ~

Canadian Power Exercise One: Spiral Squat

Canadian Power Exercise Two: Quad Pushup

Canadian Power Exercise Three: Willow Quarter  Burpees

Canadian Power Exercise Four: Jump Squats

That’s it!

Start the workout with a 5-10 minute functional warm up and finish with five minutes of stretching.

Have fun!

Grab your stopwatch and get ready for the Wold Fitness Mobile Unit’s RockStar Challenge!

Here is the workout -

As many rounds as possible in 20 minutes of:

1. 20 Quad Pushups/Quad Hops
2. 15 Kick Throughs (each side)
3. 10 Frogger Burpees without Jump
4. 15 Jump Squats

Rockstar Challenge Exercise One: Quad Pushups or Quad Hops

Rockstar Challenge Exercise Two: Kick Throughs

Rockstar Challenge Exercise Three: Frogger Burpees (without Jump)

Rockstar Challenge Exercise Four: Jump Squats

Record how many rounds you get through in the 20 minutes, catching your breath when you need to.  Every time you do this workout, try to get more done!