Vacation Workout #1 Upper Body

1a. Explosive Push Ups 4 x 5*
1b. Regular Push Ups 4 x 10
2a. Prone Y’s 3 x 15
2b. Prone T’s 3 x 15
2c. Isometric Towel Rows 3 x 15 seconds
3. Crab Walk 3 x 10 yards
4. Plank and Push Series 3 x 10 of each*

*a,b,c means superset. **Shoulder taps and spider mans are 10 each side. Also I forgot the to say the plank needs to be 30 seconds in the video. I guess people that just watch on youtube will be missing out! Oh well, they need to read the articles.

Vacation Workout #2 Lower Body

1.  Sprints 5 x 10 yards*
2. Cut and Run 5 x 10 yards
3a. Cossack Squats 4 x 10 ea side
3b. Squats 4 x 10
4a. Walking Lunges 3 x 10 yards
4b. Core Circuit 3 x 10-15 each. Speed bikes are 30 seconds.

*Run faster than our boy Aaron in the video. He just woke up (it is 1 pm) and I made him demonstrate the exercises. Note his eyes barely open most of the video. Coaching cue, open your eyes. See what I’m working with?  No mercy.

Two Vacation Workout Video

Both workouts are demonstrated in this video.

Bonus Back Exercise Suggestions: Supermans / bird dogs (Jeremy H.), isometric rows with a towel, (Markus M.), simple back extension (Rhea), bent over row position with a towel wrapped underneath one foot (staggered feet), the towel grasped with both hands, and a static hold for time (Anthony), Prone Cobra (Adam M. and other awesome readers), hang under the counter or table and do inverted rows (Randy S.), inchworms or plank variations (Martin), pull up on a door frame, chair, bed frame, balcony, tree (“Wannasurf”), lay face down on the floor or bed and then lift the chin, not forehead, off the floor, and also the arms up with the thumbs up, either out to the sides or in a Y sort of position (Dr. Jack)

Thank you to every reader that sent in suggestions!  The final count was 87 email suggestions and 23 or so more on Facebook.  Sorry if I didn’t mention yours, ALL of them were awesome.  These just happen to be the emails I clicked on first and covered many of the suggestions.

“Save Your Summer Workouts” Sale

If you are a “Synergy Athlete” from a distance, I’m putting two of our most important summer workout programs on sale JUST THIS WEEK.  After this week, your fall season will be too close and you missed out.

1.  $10 off Bull Strength Football Prep $37, $27

2.  $10 off 6 Weeks of Speed $27, $17

These are the exact templates you print out and follow for your strength and speed program.  I did not make any fancy sales page for these.  The bottom line is, we’ve created champions on these programs and here is your chance to try them out!  Any questions, post them up in the comments.

- Joe Hashey, CSCS -

PS.  Okay a little bit of mercy for Aaron, he does run the 5:30 AM women’s group.

Double PS.  Congrat sto Aaron for earning his CSCS certification this week!

Triple PS.  Higher volume in the programs above due to the lack of available resistance.  Still take near complete rest unless it is a superset.