Hello all!
This last month on the race, we are staying in a motel/hotel-type place in Myanmar. We have been so extremely blessed by our hosts and this place we have been calling home. Here is a picture of the outdoor area we have to roam:
As you can see, there isn’t a ton of room to workout (it’s about the size of the Victoria’s Secret runway…with parking spots), but this has only caused us to get more creative! We have found that circuits are the most productive and beneficial workouts to do, but doing the same workout over and over again can be boring. Naomi & I (Baileigh & I) have put together a few different circuit ideas together that we have really enjoyed doing (or at least felt productive doing – haha).
So without further ado, here is Naomi & Baileigh’s World Race Workout Guide!
Circuit One:
Squats – 20
Pushups – 10
Crunches – 20
Lunges – 20 (each leg)
Jumping Jacks – 20
(Repeat this 3 times)
1 minute plank to finish the workout at the very end
Circuit Two:
Jumping squats – 10
Sit ups – 20 total
Jumping jacks – 30
Tricep dips – 20
Calf raises – 50
(pointing your toes in different directions (both in or both out) targets different parts of your calves)
Pushups – 10
Lunges – 5 each leg
Running lines (aka Suicides) – get creative! Use the area you have and do what you can.
Bicycle abs – 50 total
(Repeat this 4 times)
Circuit Three:
Pushups – 10
Jumping jacks – 30
Oblique – 25 each side (50 total)
V-pushups (targets your shoulders and back) – 15
Walking lunges – 10 each leg (20 total)
Burpees – 5
Sumo squats – 20
(Repeat this 4 times)
1 minute plank to finish the workout at the very end
Circuit Four:
Jumping squats – 10
Pushups – 15
Wall step ups – 10 each leg
Bicycle – 50 total
Jumping jacks – 30
Sumo squats – 20
Lunges – 10 each leg
Burpees – 5
(Repeat 4 times)
1 minute plank to finish the workout at the very end
Circuit 5:
Kneel down (one knee at a time) with your hands up – 10 each leg
V-pushups (see photo in Circuit 3) – 20
Jumping jacks – 30
Pushups – 10
Jumping squats – 10
Burps – 5
30 second plank
(Repeat 4 times)
Circuit 6:
Mountain climbers – 25 on each side
Russian twist – 25 on each side
Anna’s leg workout (s/o to Anna Strickland) – 20 total
Oblique v-ups – 10 on each side
Tricep dips – 15
Jumping jacks – 40
1 minute wall sit
Pushups
Squats – 20
(Repeat 4 times)
If you get tired of doing these, mix it up! Combine different exercises, increase or decrease reps – whatever your little heart desires!
Here’s a before and after pic:
Last but not least, our favorite workout. We do it once a day after team time. We call it “arm zumba” and it’s the best. Here’s a video to show you how to do it. Just pick your favorite song and bam. You’ve got the perfect World Race workout.
