21 Days of Holiday Gains
MyoBrain
This program is designed for individuals looking to stay active while traveling this holiday season, but won't have access to their regular gym and workout routine. Whether you have a pair of dumbbells at your in-laws or only your bodyweight at your friends house you'll never be a few minutes away from a quality work out.
Once you purchase the plan you'll have access to the program for a full year, so these workouts can be used again anytime you're traveling or simply need to substitute a traditional workout with something short and effective.
A1
Air Squat
5 x 0:40
A2
Push-Up
5 x 0:40
B1
Bodyweight Calf Raise
5 x 0:40
B2
Sit-up
5 x 0:40
A1
Pull-Up
A2
Deficit Push-ups
B
V-Ups
1 x 50
A1
Low Incline DB Bench Press
2 x 12
A2
Single Arm Lat Pulldown w/Chest Support
2 x 12
B1
Cable Chest Fly
2 x 15
B2
Single Arm DB Row
2 x 15
C1
Hammer Curl
2 x 15
C2
Rope Overhead Tricep Extension
2 x 15
Full Body AMRAP 15
A
AMRAP 15 Complete as many rounds and reps as possible in 15 minutes of the following circuit: 10/side Bodyweight Rear Foot Elevated Split Squats 10 Push-Ups 10 V Ups Notes: 15 minutes is a long time to cycle through these movements. Don't be in a rush. Keep quality reps throughout and rest as needed between movements. Bodyweight Rear Foot Elevated Split Squats Demo: https://www.youtube.com/watch?v=3fxmRoIE_fk Push-Up Demo: https://www.youtube.com/watch?v=IIpHnPCkl7Q V-Up Demo: https://www.youtube.com/watch?v=NxkukiEoh3g
A1
Eye Level Kettlebell Swing
4 x 15
A2
KB Unilateral Lunge
4 x 8
A3
Single Arm Kettlebell Press
4 x 8
A4
Single Arm Kettlebell Row
4 x 8
A1
Stationary Split Squat
4 x 12
A2
Oblique Side Crunch
4 x 12
A3
Hip Thrust
4 x 15
Full Body Cardio Finisher
B
4 Rounds for time @ high effort 10 Burpees 5 reps per side Alternating Box/Chair Step Ups
4 Rounds | Run Focus
A
4 Rounds for Time 1 Min Run Out 1 Min Run Back 10 Burpees 10 Air Squats 1 Min Run Out 1 Min Run Back 10 Push-Ups 10 Sit-Ups ...round 1 complete. Start back at the top Notes: For the runs simply run 1:00 away from house/gym, then turn around and run back in. Aim to keep a smooth pace here throughout all rounds.
Greg Farris
Founder of MyoBrain. 10+ years of experience training everyone from elite athletes to the everyday fitness enthusiast. We know how to get people strong, fit and stay healthy over the long-term.
