No Time? No Problem – 3 Quick “On The Go” Workouts

Quick “On the Go” Workouts

Make sure you warm up properly before starting any workout! Get your heartrate up with an incline walk on the treadmill, light jog, or biking for 5-10 minutes. Be sure to stretch before and after your workout!

These workouts are made to be quick and easy, but also challenging and effective. Keep the rest periods short and intensity high

Workout # 1

4 Rounds:

  • Body Weight Squats x 12
  • Push Ups x 8
  • Straight Leg Sit Ups x 15

3 Rounds:

  • Quick Lateral Hops (side to side) x 20 each side
  • Push Up Hold x 45 sec
  • Lunges x 8 each side


Workout #2

5 Rounds:

  • Goblet Squats x8
  • DB (Dumbbell) RDL x12
  • DB Row x12

5 Rounds:

  • Jumping Jacks x 50
  • Mountain Climbers x 25 each
  • Leg Raises x 15


Workout #3

4 Rounds:

  • DB Lateral Raises x 8-12
  • DB Front Raises x 8-12
  • DB Shoulder Press x 8-12

5 Rounds:

  • DB Bicep Curls x 8-12
  • Tricep Extensions x 8-12
  • Arnold Press x 8-12


Enjoy! Please feel free to reach out to me with any questions you have!

In Strength,

Coach Brailey Freed

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