Reaction Gymnastics
Functional FitnessReaction on the Road is a collection of workouts designed with your on-the-go lifestyle in mind. With the goal of accumulating at least 30 minutes of sustainable movement, this resource should help you get your fitness in while on the road!
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up Circuit 1
5:00 AMRAP @ Warmup Pace 20 Mountain Climbers 10 Push Ups, :02 lower 5 V-Ups
Circuit
B
10 Rounds: 3 Burpee Skater Jump 6 Close Grip Push Ups 9 1 and a quarter Squats (bodyweight or goblet) into: 30 Burpees 60 Push Ups 90 Air Squats
Recovery
C
Restore Circuit 1
5:00 At Restorative Pace: 3 Yoga Push Ups 4 Bear Rolls/ Side 5 Gorilla Squats with :02 hold in bottom
Prep
A
Running Warmup 1
Tabata 4:00 ( 2 rounds) :20 High Knees :10 Rest :20 Butt Kicks :10 Rest :20 Jumping Jacks :10 Rest :20 Mountain Climbers :10 Rest
Conditioning
B
Cardio Circuit 1
Option 1: Complete with a fitness friend Set a 30:00 timer and complete "I go, you go" format of run, walk, or any cardio machine of choice if available. Option 2: Complete solo Set a 30:00 timer and complete 1:00 on, 1:00 off Run, Jog, or any cardio machine of choice if available *Goal is to increase the "on" intensity across the sets!
Recovery
C
Restore Circuit 2
5:00 at Restorative Pace 10 Scorpians 10 Iron Cross 10 McKenzie Press Ups, slow 10 Feet Elevated Toe Touches
Prep
A
Warmup Circuit 3
5:00 @ Warmup Pace :20 Front Plank Hold :20 Side Plank Hold :20 Side Plank Hold 3 Inchworm + Toe Tap 3 Bear Squats
Circuit
B
50-40-30-20-10 Tuck Ups Step Back Lunges (Challenge = Weighted Suitcase Hold) Seconds of Hollow Body Hold Plank Shoulder Taps (1 is 1)
Recovery
C
Stretch Circuit 1
2 sets: :30 Seal Pose :30 Child's Pose :60 World's Greatest Stretch/side
Prep
A
Warm Up Circuit 1
5:00 AMRAP @ Warmup Pace 20 Mountain Climbers 10 Push Ups, :02 lower 5 V-Ups
Circuit
B
3 rounds: 800m Run or 4:00 on machine of choice if available 100 bodyweight step-ups NOTES: If no access to running or a machine, consider a 4:00 odd-object weighted walk or 100 Line Hops + 100 High Knees per round (1 is 1)
Recovery
C
Restore Circuit 1
5:00 At Restorative Pace: 3 Yoga Push Ups 4 Bear Rolls/ Side 5 Gorilla Squats with :02 hold in bottom
Prep
A
Warmup Circuit 3
5:00 @ Warmup Pace :20 Front Plank Hold :20 Side Plank Hold :20 Side Plank Hold 3 Inchworm + Toe Tap 3 Bear Squats
Circuit
B
10:00 Aerobic Movement of choice, increase effort every 2:00 (50-60-70-80-90%)
Conditioning
C
Lower Body Strength Circuit 1
4 sets: A1. Rear Foot Elevated Split Squat, :02 lower (hold weight in form of DBs by your side if possible)* A2. 20 V-Ups or Tuck Ups *set 1: 6 reps / side *set 2: 8 reps/ side *set 3: 10 reps/ side *set 4: Max until form failure / side (goal = 6-12 reps)
Conditioning
D
Upper Body Finisher 1
AMRAP 5:00 *FINISHER* 20 Bench or Box Dips :01 pause in bottom 10 Push Ups 5 Burpees
Conditioning
E
Stretch Circuit 1
2 sets: :30 Seal Pose :30 Child's Pose :60 World's Greatest Stretch/side
