away
from gym
workouts
The most effective & convenient
workout regimen for busy
lifestyle and frequent travelers
BEFORE YOU
START...
It's important to perform a proper warm up set
to prevent any injuries and improve
performance during your workout.
Luckily for you, I've provided various warm up
sets all based on which workout you're doing
to pick. Please follow through them as it
helps to increase your blood flow, loosen up
muscles and joints, and mentally prepare for
your workout.
Now... LET'S GET AFTER IT!
UNDERSTANING
THE LINGO
AFAP
(As Fast As Possible)
Complete the reps or sets as
quick as possibly can!
EMOM
(Every Minute on the Minute)
Complete your assigned reps within one
minute, rest for the remaining time,
and start the next set at the
beginning of the next minute.
TABATA
20 seconds of work followed by 10
seconds of rest, repeat 8 times
in a row. Finish all 8 rounds of
one exercise before moving to the
next.
DISCLAIMER!
These at home + travel workouts are designed
to give you support for your independent
training. Only exercises under the
supervision of a physician - and if at any
point you feel weak, tired, dizzy, or unable
to breath, stop immediately and seek medical
attention. GUYWITHDAHAT provides these
workouts to you in good faith and we
encourage you to always train safely.
WORKOUT 1
1MIN REST BETWEEN EMOM SETS
EMOM - 10 minutes
10 Burpees
EMOM - 8 minutes
8 Jumping Lunges
(left + right = 1 rep)
EMOM - 6 minutes
16 In & Out Squats
(palm touches the ground)
EMOM - 4 minutes
10 Inch Worms + Squat Jump
EMOM - 2 minutes
V-Ups (as many reps as possible)
WORKOUT 2
3 Rounds
A1. 30 seconds Cardio
(treadmill, bike, etc.)
A2. 25 Prisoner Squat Jumps
A3. 25 Push Ups
- 1min rest between rounds -
3 Rounds
B1. 30s another cardio exercise
B2. 12 (per leg) Bulgarian Split Squats
B3. 20 Active Plank
- 1min rest between rounds -
3 Rounds
C1. 30s another cardio exercise
C2. 12 total Reverse Lunges
C3. 15 Bentover Rows
- 1min rest between rounds -
WORKOUT 3
4 Rounds
A1. 30s Squat Jumps
A2. 20s Lateral Lunges (left)
A3. 20s Lateral Lunges (right)
A4. 30s Frog Sit Ups
- 1min rest between rounds -
4 Rounds
B1. 30s Arnold Presses
B2. 20s Renegade Rows
B3. 20s Front Squats
B4. 30s Alternating Reverse Lunges
- 1min rest between rounds -
3 Rounds
C1. 20 Rocking Planks
C2. 20 Heels to Heavens
- 1min rest between rounds -
WORKOUT 4
PERFORM TABATA FOR EACH SECTION
A. Bulgarian Split Squats Hops
(4 rounds right | 4 rounds left)
- 2min rest after each tabata -
B. Hand Release Push Ups
- 2min rest after each tabata -
C. Skater Hops
- 2min rest after each tabata -
D. Weighted Arnold Presses
WORKOUT 5
40 - 30 - 20 - 10
A1. Jumping Jacks
A2. Plate Taps
(use a plate, dumbbells, or kettlebells)
- Record your time -