844 513 EWWS (3997) erin@ewwellnesssolutions.com PO Box 503 Riverside, CT 06878

On The Road

Let’s face it, if you’re on the road, anytime of year can be cha. I designed a few simple on the go routines for my road warriors.In all of these, I am going to assume there is some sort of cardio available whether it be running,an elliptical, walking. In addition the majority of the exercises are body weight based. So no excuses not to work out at your Mother’s or the grimmest of hotel gyms! The structure of the workouts are similar but there is enough variation you can do different ones in a row and keep your body guessing

I only have 30 Minutes and I want it to count

5 minute cardio warm up and stretch

15 minutes cardio and follow the pattern below:

  • 60 seconds base pace, 30 accelerated, 15 all out, 15 recover x4
  • 45 seconds base pace, 30 accelerated, 15 all out, 15 recover x2
  • 30 seconds base pace, 15 accelerated, 10 all out, 15 recover x2
  • One minute recover

5 Minutes abs and upper body

  • 1 minute plank
  • 30 seconds push ups
  • 1 minute side plank with hip dips R
  • 30 seconds push ups
  • 1 minute side plank with hip dips L
  • 60 seconds planks to push ups.

2 Minutes Stretching

  • Hips to one side arms to another
  • extend your body long and hold

3 Minutes Mindfulness

  • Come up to a seated position
  • Close your eyes
  • Inhale through your nose
  • Inhale for 4
  • Exhale for 6
  • Inhale the good
  • Exhale the stress

I have 45 minutes and am not messing around

5 minute stretch

5 Minute slow to warmish cardio

5 Minutes cardio establishing a base of 80% of effort

15 minutes cardio and follow the pattern below:

  • 60 seconds base pace, 30 accelerated, 15 all out, 15 recover x4
  • 45 seconds base pace, 30 accelerated, 15 all out, 15 recover x2
  • 30 seconds base pace, 15 accelerated, 10 all out, 15 recover x2
  • One minute recover

5 Minutes Grand Finale

  • 30 Seconds Accelerated, 20 all out, 10 recover x3
  • 20 Seconds Accelerated, 25 all out, 15 recover x1
  • 10 Seconds Accelerated, 30 all out, x1
  • One Minute Recovery

5 Minutes Grand Finale

  • 30 Seconds Accelerated, 20 all out, 10 recover x3
  • 20 Seconds Accelerated, 25 all out, 15 recover x1
  • 10 Seconds Accelerated, 30 all out, x1
  • One Minute Recovery

5 Minutes abs and upper body

  • 1 minute plank
  • 30 seconds push ups
  • 1 Minute Spider mans, R
  • 30 seconds push ups
  • 1 Minute Spider Mans L
  • 60 Mountain Climbers

2 Minutes Stretching (on your back)

  • Cross one leg over the other, cross your hands behind one leg and slightly pull to get a
    stretch. Repeat on the other side
  • Pull one arm across your chest, alternate sides

3 Minutes Mindfulness

  • Come up to a seated position, Close your eyes
  • Inhale through your nose
  • Exhale through your mouth
  • Inhale for 4, Hold your Breath for 4
  • Exhale for 4
  • Inhale Calm and Exhale Possibility

60 Minutes and My family is making me nuts

3 minute stretch

2 Minute slow to warmish cardio

5 Minutes cardio establishing a base of 80% of effort

15 minutes cardio and follow the pattern below:

  • 60 seconds base pace, 30 accelerated, 15 all out, 15 recover x4
  • 45 seconds base pace, 30 accelerated, 15 all out, 15 recover x2
  • 30 seconds base pace, 15 accelerated, 10 all out, 15 recover x2

One minute recover/4 Minutes back to your base pace
15 minutes

  • 30 seconds base pace, 15 seconds accelerated, 15 recover x5
  • 30 seconds base pace, 20 seconds accelerated, 10 recover x5
  • 30 seconds base pace, 25 accelerated, 5 recover x2
  • 30 seconds base pace, 20 seconds accelerated, 10 recovery 1
  • One Minute Active Recovery

5 Minutes Grand Finale

  • 30 Seconds Accelerated, 20 all out, 10 recover x3
  • 20 Seconds Accelerated, 25 all out, 15 recover x1
  • 10 Seconds Accelerated, 30 all out, 70 recover x1

5 Minutes abs and upper body

  • 1 minute plank
  • 30 seconds push ups, down for 2, up for 4
  • 1 Minute plank raise your R foot
  • 30 seconds push ups, down for 4, up for 2
  • 1 Minute plank, raise your L foot
  • 1 minute back extensions

2 Minutes Stretching (on your back)

  • go to Childs pose, thread one arm under the other
    come up onto your knees, lace your arms behind your body and stretch

3 Minutes Mindfulness

  • Come up to a seated position
  • Close your eyes
  • Find your breath
  • Imagine all the tension leaving your body with each breathe
  • Relax your body, your mind, your spirit
  • Inhale for 3, hold for 3, exhale for 6
  • Inhale calm, exhale doubt

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