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Range of Motion Holiday Workouts

Going away? Your fitness doesn’t have to! Check out some of our holiday exercise workouts.

These workouts are NOT part of a balanced exercise program. Because of the limitations of exercising with no (or minimal equipment) they are NOT recommended as a long term exercise program. They aim purely to maintain your fitness until you can resume a normal program. Pick and choose as you wish.

 

Every minute for 16 minutes.
Odd minutes: 30s max reps double-under/skipping.
Even minutes: AFL agility run as fast as possible.

Five rounds for time of:
15 Box jumps (can be completed onto a low wall/bench etc)
10 Single leg burpee (alternate legs)
20 Air squat
10 HSPU/Push up

Six rounds for time, resting one minute after each:
6 Vertical leap for max height (1 every five seconds)
12 step-ups (can be completed onto a low wall/bench etc)
12m Handstand walk or 12 push-ups.

20 eccentric hamstring lowers as slow as possible, then as many rounds of possible in 16 minutes of:
1 Pro agility shuttle
25m Swim

10 rounds for time of:
10x10m Shuttle run
10x10m Shuttle swim

Complete six rounds of the following, resting 2 minutes after each:
1 Illinois agility test
20 Jump lunges
1 Illinois agility test

As many rounds as possible in 20 minutes of:
Swim 50m
Broad jump 50m

Complete seven rounds for time of:
7x Three cone drill (agility)
14x Body rows (under a table/bench etc)

Three rounds of:
Five minutes max distance swim
Five minutes max distance run

As many rounds as possible in 12 minutes of:
1 T-test (agility)
8 Single arm push-up
8 Pistols

10 rounds for time of:
50m Swim
25m Burpee broad jumps
25m Walking lunges

As many rounds as possible in 15 mins of:
12 Lateral skater jumps
12 Sit-up
6 Pull-up (use a climbing frame/tree branch etc and do strict, kipping or jumping)

Complete three rounds for time of:
20 Single arm burpee (alternate arms)
30x10m Shuttle run
40 Sit-ups

60, 45, 30, 15 reps for time of:
Broad jump (mark distance before you start)
Pistols or air squats

AMRAP 10:
25m Swim
10 Burpees

10, 9, 8 … 3, 2, 1 reps of:
Handstand walk (metres) or push-ups
Body rows (under a table/bench etc)

Eight rounds for time of:
8 Dips
2 max height vertical leap
16 Step ups (can be completed onto a low wall/bench etc)
2 max height vertical leap

One minute max reps of each for four rounds.
Jump lunges
Double-under/skipping
T-test (agility)
Burpee

For time:
18, 15, 12, 9, 6, 3 Push-ups
1, 1, 1, 1, 1, 1 AFL agility run

Nine rounds of:
1 Pro agility shuttle
3 Eccentric hamstring lower
9 Air squat

As many rounds as possible in 16 minutes of:
Short shuttle (agility)
Every four minutes, swim 100m (or 50m if you’re not a good swimmer)

Five rounds for time of:
400m run
20 Single leg burpee (alternate legs)

Ten rounds of the following not for time. Score is combined highest number of bounds/strokes each lap (aim is low score).
25m Single leg bounding
25m Swim

200, 150, 100, 50m Swim
25, 50, 75, 100 Jump squats

Ten rounds, each for time, resting one minute after each round.
5 Burpees
Three cone drill (agility)
5 Burpees

In 30 minutes, progress as far as possible through the following:
5, 10, 15… Single arm burpee
25, 50, 75m… Swim

10, 9, 8…3, 2, 1 reps of:
10m shuttle run (up and back = one shuttle run)
Handstand push-up or push-up.

Five rounds, each for time of the following. Rest one minute after each.
25m Swim
1 Pro agility shuttle
25m Swim

Ten rounds of:
Illinois agility test
1 min rest

In 25 minutes, progress as far as possible through:
50, 100, 150, 200m… Run
25, 50, 75, 100m… Swim

250, 200, 150, 100, 50m Swim
100, 80, 60, 40, 20 Jump lunges

10 broad jumps for max distance
5 burpees
Continue until you’ve broad jumped 200m.

15 rounds for time of:
25 Step ups (can be completed onto a low wall/bench etc)
10m Handstand walk or 10 push-ups
1 Short shuttle (agility)

6, 6, 6, 6, 6 Eccentric hamstring lowers (slow)
50, 40, 30, 20, 10 Air squats
25, 20, 15, 10, 5 Push-up

Ten rounds for time of:
10 Single leg burpee (alternate legs)
1 AFL agility run
1 minute rest

Dan Williams

Dan Williams

Founder/Director

Dan Williams is the Director of Range of Motion. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology. He has worked with many thousands of individuals along the full spectrum of health, and has coached at The CrossFit Games. He regularly presents to corporate and fitness industry groups and mentors Fitness Professionals.