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    • mccarterb
      Participant
      December 12, 2019 at 9:48 am
      Post count: 52
      #17573

      Hey guys. I’m in a hotel room in the middle of nowhere. I’d love it if we had an emergency workout that could be done when there is nothing but the floor, your bed, a table and chairs to workout with.

      My thought would be to try and stall some muscle loss when you are unsure when your going to have sccess to a gym again.

      Any ideas?

    • Murph
      Keymaster
      December 12, 2019 at 10:44 am
      Post count: 918
      #17574

      We discussed this in a meeting yesterday!

      We do have plans on adding more things to the site like this.

      Here’s a full body session you can do in a hotel room with no equipment:

      Perform as a circuit:

      Tempo Body Weight Squat-5 down-o up x 12 +
      Side Plank x 12 count each side +
      Tempo Pushup-5 down-0 up x 12 +
      Deadbug x ALAP +
      Tempo Hip Extension-5 up-5 down x 12
      Rest 60 seconds
      Repeat 5 times

      If you have some bands, let me know and I can send you some things to add.

    • mccarterb
      Participant
      December 12, 2019 at 9:49 pm
      Post count: 52
      #17576

      This would be helpful for TFL

      I don’t have a band, but maybe could acquire one later to keep in my travel bags. At most I can maybe pick up my buddy who is 135 lbs if it’s going to look awesome on Instagram. That’s the only way he will say yes to that. I also have a backpack.

      Suitcase is maybe 18kg full.

      Can you explain this tempo thing a bit. And the dead bug?

    • Murph
      Keymaster
      December 13, 2019 at 9:29 am
      Post count: 918
      #17578

      Tempo is you use a count for each rep. It makes it more difficult, especially with body weight.
      EG:
      Tempo Body Weight Squat-5 down-o up x 12 +
      Count to 5 slowly on the way down (1/1000, 2/1000, 3/1000, 4/1000, 5/1000) and for the 0 count, explode up.

      Use whatever number is listed in the Down/Up as your count.

      Look up Deadbug in Video library for variations.

      And watch this:

      Dead Bugs: Everything You Need to Know

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