Superfly Performance
General Fitness, Functional FitnessOn the road for work and only have access to a smaller or hotel gym? Here are some short and fun workouts to keep you feeling good even when not at home.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
DB Lateral Step-Up
3 x 10
B
RDL (Double Kettlebell)
3 x 12
C
Side Plank (Dumbbell)
3 x 30
Circuit
D
20 DB Snatches (Light to moderate) 60 sec Jumping Jacks 5 rounds
A
Bench Press (Single Arm Dumbbell)
3 x 15
B
Single Arm Dumbbell Row
3 x 12
C1
Plank (Single Arm)
4 x 20
C2
Plank (Single Leg)
4 x 20
Circuit
D
18 Single Arm DB Overhead Walking Lunge 30 sec Jump Rope 2 min Jog 20 min AMRAP
A
Single Leg Glute Bridge
3 x 20
B
Step Back Lunge + Single Leg RDL
3 x 15
C
Star Plank
4 x 20
Circuit
D
Treadmill/Bike/Stairmaster 3 min on (moderate pace) 1 min off 5 rounds
A1
Seated DB Shoulder Press
3 x 10
A2
DB Bicep Curls
3 x MAX
B1
DB Lateral Raise
3 x 15
B2
Push Up
3 x MAX
Circuit
C
10 sec Hollow Hold 10 V-Ups 10 Tuck Ups 10 sec Hollow Hold 4 sets Rest as needed between sets
