Have limited space and even less equipment to workout? Consider these three Optimum Performance Training™ (OPT™) workouts that you can do almost anywhere.

What’s needed?

The only equipment you’ll need for these three workouts:

  1. Foam Roller (a short one will do!)
  2. Dumbbells (x 2)
  3. Medicine Ball (5KG)
  4. Floor mat or a towel

 

Workout #1 – Stabilization Endurance

Warm –Up

Foam Roll Sets Duration
Calves 1 30 Seconds
IT Band 1 30 Seconds
Latissimus Dorsi 1 30 Seconds
Stretch Sets Duration
Gastrocnemius 1 30 Seconds
Kneeling Hip Flexor 1 30 Seconds
Latissimus Dorsi Wall Stretch 1 30 Seconds

Core

Exercise Sets Reps Tempo Rest
Supine Marching 2 15 Slow 0 Sec.
Floor Bridge 2 15 Slow 0 Sec.
Squat Jump w/ S-Leg Balance 2 5 Slow 60 Sec.

Resistance

Exercise Sets Reps Intensity Tempo Rest
Squat to Curl to Press 2 15 60% Slow 0 Sec.
Push-up w/ Rotation 2 15 60% Slow 0 Sec
S-Leg Balance w/ Row 2 15 60% Slow 0 Sec.
S-Leg Scaption 2 15 60% Slow 0 Sec.
Lunge to S-Leg Balance 2 15 60% Slow 0 Sec.

Workout #2 – Hypertrophy

See Back to Basics Hypertrophy for a refresher.

Warm –Up 

Foam Roll Sets Duration
Calves 1 30 Sec.
Adductors 1 30 Sec.
TFL 1 30 Sec.
Stretch Sets Duration
Gastrocnemius 1 30 Sec.
Standing Adduction 1 30 Sec.
Kneeling Hip Flexor 1 30 Sec.

 Core

Exercise Sets Reps Tempo Rest
Crunches w/ Rotation 2 12 3-2-1 0 Sec.
Reverse Crunch 2 12 3-2-1 0 Sec.

Resistance

Exercise Sets Reps Intensity Tempo Rest
Lunge to Curl to Press 3 10 80% 2-0-2 60 Sec.
Dumbbell Press 3 10 80% 2-0-2 60 Sec.
Bent Over Row 3 10 80% 2-0-2 60 Sec.
Alternating Biceps Curls 3 10 80% 2-0-2 60 Sec.
Dumbbell Skull Crushers 3 10 80% 2-0-2 60 Sec.
Suitcase Squats 3 10 80% 2-0-2 60 Sec.

Workout #3 – Power

Warm –Up

Foam Roll Sets Duration
TFL 1 30 Seconds
Adductors 1 30 Seconds
Latissimus Dorsi 1 30 Seconds
Stretch Sets Duration
Multiplanar Lunges (Dynamic) 1 10 Reps
Static Standing Adductor Stretch 1 30 Seconds

Core

Exercise Sets Reps Tempo Rest
Rotational Med Ball Slams 3 8 Fast 0 Sec.
Med Ball Pull Over Throw 3 8 Fast 0 Sec.

Resistance

Exercise Sets Reps Intensity Tempo Rest
Dumbbell Press   5 85% Fast 0 Sec.
Med Ball Chest Pass 3* 10 5%BW Fast 2 Min
Bent Over Row   5 85% Fast 0 Sec.
Wood Chop Med Ball Throw 3* 10 5%BW Fast 2 Min
Shoulder Dumbbell Press   5 85% Fast 0 Sec.
Med Ball Scoop Toss 3* 10 5%BW Fast 2 Min
Dumbbell Squat   5 85% Fast 0 Sec.
Ice Skaters 3* 10 5%BW Fast 2 Min
  • These exercises should be performed in a superset fashion with the exercise above them.
  • BW=Body Weight

You can always add some plank or push-up variations to the traveling workout mix.

Also, be sure to check out our resource on HIIT workouts, which will ramp up the intensity of your workouts.