Your guide to maintaining health and fitness on the go for busy executives.
Road-Tested Workouts
on the road jump starters
on the road jump starters
on the road jump starters
STAY STRONG STARTER WORKOUTS
Workout 1 - Hotel Room Bodyweight Burner
Traveler Mode:
2 minutes high knees in place
- 8 pushups
- 12 squats
- 15 sit-ups
- 5 burpees
- Repeat as many rounds as possible in 10 -or- 15 minutes (you choose)
Warrior Mode:
- 2 minutes mountain climbers
- 15 pushups
- 20 jump squats
- 20 V-ups
- 10 burpees
- Repeat as many rounds as possible in 10 -or- 15 minutes (you choose)
StayStrong Tips:
Traveler Mode = Controlled discipline. Warrior Mode = Tactical intensity.Both move you forward.
HOTEL POOL AREA EMPTY? Use the deck. Sunlight, silence, sweat...no excuses.
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Workout 2 - Treadmill Power Walk
Traveler Mode:
- Walk easily for 2 minutes to warm up.
- Walk briskly at a comfortable but challenging incline.
- Maintain a pace where you can still hold a conversation.
- Cool down with an easy walk for the final 2 minutes.
Warrior Mode:
- Walk easily for 2 minutes to warm up.
- Push the incline as high as you can sustain.
- Breathe hard, use strong arm swings, short broken conversation.
- Cool down with an easy walk for the final 2 minutes.
StayStrong Tip:
Let effort guide you, not numbers.
Some days you’re a Traveler. Some days you’re a Warrior. Both build resilience.
Week of May 11, 2025
on the road jump starters
on the road jump starters
WEEK OF MAY 11, 2025
x3 Road Tested Workouts
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Stay Strong Traveler – Workout 1
Workout 1 – Full-Body Durability Flow
Warm-Up (Zone 2 – 5 min)
2 rounds:
• 30 sec High Knee March or Jog in Place
• 30 sec Jumping Jacks or Arm Circles
• 30 sec World’s Greatest Stretch (each side)
• 30 sec Deep Bodyweight Squat Hold
• 30 sec Standing Hip Openers
Mobility & Stretch (5 min)
- 5 Inchworms to Cobra
- 10 Bird Dogs (each side)
- 10 Thoracic Wall Slides
- 60 sec Couch Stretch (each side)
- 10 Cossack Squats (controlled)
Traveler Mode:
3 Rounds:
• 10 Bodyweight Squats
• 8 Push-Ups
• 10 Glute Bridges
• 10 Alternating Lunges
• 30 sec Forearm Plank
Warrior Mode:
- 15-min AMRAP:
• 5 Jump Squats
• 10 Hand-Release Push-Ups
• 10 Walking Lunges (each leg)
• 5 Burpees
• 30 sec High Plank Hold
Meditative Theme: Stillness Builds Power
Focus: Calm isn’t passive—it’s tactical.
Close your session with nasal box breathing and repeat:
“Calm is my advantage.”
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Stay Strong Traveler – Workout 2
Workout 2 – Strength Density Blast
Warm-Up (5 min)
3 min Brisk Walk or March in Place
2 min:
• Standing Leg Swings
• Arm Circles
• Standing Toe Reaches
Mobility & Stretch (5 min)
- 5 Inchworms with Shoulder Tap
- 10 Standing Hip Circles
- 30 sec Deep Squat Hold
- 10 Thoracic Wall Slides
Traveler Mode (EMOM – 15 min):
Rotate Each Minute:
• 10 Goblet or Air Squats
• 8 Bent-Over Rows (or Wall Slides)
• 20 Mountain Climbers
• 8 Tempo Push-Ups (3-sec down)
• 40 sec Plank Hold
Warrior Mode (EMOM – 20 min):
• 10 DB Thrusters or Jump Squats
• 10 Renegade Rows or Alt Plank Pulls
• 12 Push-Ups
• 10 Weighted Reverse Lunges (each leg)
• 30-sec Hollow Hold or Plank Reach-Outs
Meditative Theme: Presence Over Perfection
Focus: Win today by showing up fully.
Close with 2 minutes of nasal breathing.
Mantra: “Effort > Outcome.”
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Stay Strong Traveler – Workout 3
Workout 3 – Engine & Focus Burner
Warm-Up (Zone 2 – 5 min)
2 rounds:
• 20 sec Butt Kicks
• 20 sec Fast-Feet Shuffle
• 20 sec Bear Crawl Hold
Mobility & Stretch (5 min)
- 10 World’s Greatest Stretch (5 per side)
- 10 Cat-Cow Flow
- 60 sec Wall Calf Stretch
- 10 Glute Bridges
Traveler Mode:
4 Rounds (60 sec rest between):
• 10 Air Squats
• 8 Push-Ups
• 10 Alt V-Ups
• 20 sec Wall Sit
• 10 Glute Bridges
Warrior Mode (15-min AMRAP):
• 12 Jump Lunges
• 10 Push-Ups
• 8 Burpees
• 30 sec Wall Sit or Plank
• Sprint Hallway or 20 Step-Ups on Chair
Meditative Theme: Gratitude Is Fuel
Focus: Honor your ability to train.
Close eyes. Name 3 gratitudes:
1 physical, 1 personal, 1 professional.
Let them power your mindset for the day.
Week of May 18, 2025
on the road jump starters
Week of May 18, 2025
WEEK OF MAY 18, 2025
x3 Road Tested Workouts
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Stay Strong Traveler – Workout 1
Workout 1 – Core Stability + Power Base
Warm-Up (Zone 2 – 5 min)
2 rounds:
• 20 sec March w/ Arm Swings
• 20 sec Lateral Step + Reach
• 20 sec Hip Circles
• 20 sec Quad Pulls (each leg)
• 20 sec Standing Hamstring Sweep
Mobility & Stretch (5 min)
• 10 Iron Cross Rotations (lying)
• 5 Scorpions (each side)
• 60 sec Supine Figure-4 Stretch (each side)
• 10 Shoulder Blade Wall Slides
• 30 sec Child’s Pose + Reach
Traveler Mode:
3 Rounds:
• 12 Reverse Lunges
• 10 Push-Up to Down Dog
• 20-sec Side Plank (each side)
• 10 Glute March (on back, marching bridge)
• 15 Air Squats
Warrior Mode:
For Time – 3 Rounds:
• 20 Walking Lunges
• 12 Push-Ups
• 10 Broad Jumps (or vertical jumps)
• 10 Sit-Throughs (slow and tight)
• 20-sec Side Plank Hold (each side)
Meditative Theme: Strength from Center
Focus: True power starts in the middle—physically and mentally.
Close your eyes. Repeat: “When my center holds, I move forward with control.”
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Stay Strong Traveler – Workout 2
Workout 2 – Time Under Tension (TUT)
Warm-Up (5 min)
2 rounds:
• 30 sec Shoulder Rolls (fwd/back)
• 20 sec Toy Soldiers
• 20 sec Arm Swings Across
• 30 sec Light Squats + Reach
Mobility & Stretch (5 min)
• 10 Arm Circles + Shoulder Dislocates
• 10 Cat-Cow to Thread-the-Needle
• 60 sec Standing Quad Stretch (each leg)
• 60 sec Seated Hamstring Reach
• 30 sec Slow Lying Twists
Traveler Mode (Tempo Focus):
3 Rounds – Slow & Controlled:
• 10 Tempo Air Squats (3-1-1)
• 8 Tempo Push-Ups (3-sec descent)
• 12 Tempo Glute Bridges (hold top 1 sec)
• 20-sec Plank Shoulder Taps (slow)
• 10 Tempo Sit-Ups or Crunches
Warrior Mode:
4 Rounds for Quality:
• 10 Bulgarian Split Squats (rear foot on chair)
• 10 Tempo Push-Ups
• 10 V-Ups
• 12 Super Slow Wall Sit Arm Raises
• 40-sec Plank (add weight/ruck if available)
Meditative Theme: Slow is Smooth, Smooth is Fast
Focus: Moving with control under pressure builds resilience.
Breathe deeply. Say: “I earn strength one deliberate rep at a time.”
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Stay Strong Traveler – Workout 3
Workout 3 – Athletic Conditioning & Agility
Warm-Up (Zone 2 – 5–6 min)
3 Rounds:
• 20 sec Skater Hops
• 20 sec Bear Crawl Forward/Back
• 20 sec Cross-Body Toe Taps
• 20 sec Light Lateral Shuffle
Mobility & Stretch (5 min)
• 10 Spider Lunges + Rotation
• 5 World’s Greatest Stretch
• 60 sec Hip Flexor Lean w/ Overhead Reach
• 10 Standing Lateral Flexion (each side)
Traveler Mode:
5 Rounds (Rest 30 sec between):
• 8 Squat to Calf Raise
• 6 Lateral Lunges (each side)
• 8 Incline Push-Ups (bed/chair)
• 10 Seated Knee Tucks
• 20-sec High Knees in Place
Warrior Mode
(Agility Ladder Style – No Equipment Needed):
5 Rounds for Speed:
• 20 Fast Feet (in-place ladder drill)
• 10 Plyo Lunges or Jump Lunges
• 10 Push-Up to Knee Drive
• 10 Tuck Jumps or Broad Jumps
• 20 sec Mountain Climbers (fast)
Meditative Theme: Agility = Adaptability
Focus: Physical agility mirrors mental readiness.
Post-session, reflect: “I’m built to pivot, not break.”