Here is one by Tony Horton of beachbody.
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Travelin' folks find it difficult at times to set up their laptops and jump around to P90X® in their hotel rooms. Quite often the people in the rooms below you aren't as thrilled about your fitness as you are at 7:00 AM. I created a workout for road warriors who don't want to miss a beat while traveling. The original title was "The Warrior Workout." Then I was calling it "The Hotel Room Workout." But this didn't seem right because you can do it anywhere. The people in those rooms below weren't always a fan of this one either. The new title is "The Traveler's Workout" because all you need is a space the size of a small workout mat, and you can do it anywhere in the world.
The workout is made up of four rounds with four exercises in each round. There is a fifth bonus round with four moves. The first exercise in each round is always a one-minute cardio move. The second exercise is always core/abs. The third is legs, and the last move in each round is always upper body.
Here it is:
Round 1
1. Run in Place: ~1 minute
2. Elbow-to-Knee Crunch: ~1 minute (just like in Power 90)
3. Squats: ~30 reps (just like in Power 90)
4. Push-Ups: Maximum reps that you can do while maintaining good form
Round 2
1. Jumping Jacks: ~1 Minute
2. Hip Rock Raise: ~30 reps (Power 90 version or P90X®-style)
3. Step-Back Lunges: ~30 reps (from a standing position step back into crescent pose, minus the arms. Alternate legs.)
4. Military Push-Ups: Maximum reps that you can do while maintaining good form
Round 3
1. Tires on Fire: ~1 minute (running in place with wide legs and high knees)
2. Crunchy Frog: ~30 reps (see P90X)
3. Run-Stance Squat Switch: ~30 reps (looks like squats but you're switching feet to a fighter's stance on every rep)
4. Wide Push-Ups: Maximum reps that you can do while maintaining good form
Round 4
1. Fast Feet: ~1 minute
2. Mason Twist: ~30 reps (see P90X)
3. Plio Squat with Calf Raise: ~30 reps (wide squats with toes raised at the top. Reach up with both arms at the top.)
4. Switch-Hand Push-Ups: Maximum reps that you can do while maintaining good form (one arm does a military push-up while the other arm is doing a wide push-up. Switch after each rep.)
Bonus Round
1. Wacky Jacks: ~1 minute (see Power Half Hour®)
2. Roll Up/V Up: ~30 reps (more P90X stuff)
3. Super Skater: ~20 reps each leg (from P90X)
4. Side Tri-Rises: Maximum reps that you can do while maintaining good form (from P90X)
All these moves are found in Power 90, Power Half Hour, or P90X. If you don't have PHH or P90X, don't try to figure out some of this stuff. Just do anything you want as long as you keep the sequence of cardio, core, legs, and push-ups the same.
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Here is another by Alwyn Cosgrove.
I get a lot of emails about the leg matrix that I mentioned once in an article.
Here's the routine:
24 bodyweight squats
12 lunges each leg
12 lunge jumps each leg
24 jump squats
And it's way harder than it sounds! For a visual of how difficult it can be - check out Steve Shafley's Video Blog :
http://www.youtube.com/watch?v=NDvXX4hBkVU
This just goes to show you how effective bodyweight training can be. We use the leg matrix as a "finisher" - a forgotten term for an exercise that literally "finishes you off" when training!
Normally we use the leg matrix as a timed circuit. We do one round, and rest for twice as long as it took before repeating. Once the athlete is conditioned enough to go under 90s (quite a feat) we start with two circuits back to back. The best performance I've ever seen in our gym was from a D1 volleyball player who did two circuits, back-to-back with no rest in 2mins 45s.
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Here is one by Craig Ballantyne of 'Tubluance training'.
here is a 7-minute bodyweight circuit that can help you lose weight, burn calories, and blast your metabolism. You don't need machines or weights. You can do this anywhere!
Bodyweight squat (10-20 reps)
Pushup (10-20 reps) - do it on your knees if you must
Reverse Lunge (10 reps per leg)
Plank (30 second hold)
Close-grip Pushup (10-20 reps)
Side Plank (20 second hold per side)
Mountain Climber (10 reps per side)
Do this with no rest between exercises. Rest 1 minute at the end of the 7-minute circuit and repeat up to 3 times.
If you are a beginner, do fewer reps and take longer rests.
It's a tough, tough bodyweight circuit, especially the combination of two exercises late in the circuit. This combo literally exhausted me to my knees...twice...before I was able to finish the circuit.You can do the circuit up to 3 times.
http://www.thesmilies.com/smilies/sports/barbell.gif ~Dallys~
www.picturetrail.com/keeponthesunnyside
