Tag Archives: exercise workouts

No Gym, No Problem: 3 Workouts from the Trunk of Your Car

I once stated to a group of personal trainers “a good trainer can create a workout out of the trunk of a car”. To which someone laughed and stated; “I want to hear your trunk-of-a-car workout!” So, I decided it might be a good blog. Here are 3 workout programs, that use only tools that would fit in the trunk of a car and tools that are easily accessible to everyone without a gym.

Workout #1 – Low Level Program for Stabilization

Location: A Hotel Room

Equipment:

  1. Baseball
  2. 10# Kettle bell (x 2)

Warm –Up

Self Myofascial Release               Sets                                                             Duration

Calves                                                   1                                                              30 Seconds

IT Band                                                 1                                                              30 Seconds

Latissimus Dorsi                                1                                                              30 Seconds

Stretch                                                  Sets                                                             Duration

Gastrocnemius                                 1                                                              30 Seconds

Kneeling Hip Flexor                         1                                                              30 Seconds

Latissimus Dorsi Wall Stretch       1                                                              30 Seconds

 

Core

Exercise                                                Sets              Reps                Tempo               Rest

Supine Marching                              2                   15                        Slow                0 Sec.

Floor Bridge                                        2                   15                        Slow                0 Sec.

Single Leg hop w/ Balance            2                   5                          Slow               60 Sec.

 

Resistance

Exercise                                                Sets       Reps    Intensity   Tempo              Rest

Squat to Curl to Press                     2              15           60%          Slow               0 Sec.

Push-up w/ rotation                       2              15           60%          Slow               0 Sec

SL Balance w/ Row                          2              15           60%          Slow               0 Sec.

SL Scaption                                         2              15           60%          Slow               0 Sec.

Lunge to SL Balance                        2              15           60%          Slow               0 Sec.

 

Workout #2 – Moderate Intensity Program for Strength

Location: Neighborhood Park

Equipment in the Trunk:

  1. Foam Roll

 Warm –Up

Foam Roll                                            Sets                                                             Duration

Calves                                                   1                                                              30 Seconds

Adductors                                           1                                                              30 Seconds

TFL                                                         1                                                              30 Seconds

Stretch                                                  Sets                                                             Duration

Gastrocnemius                                 1                                                              30 Seconds

Standing Adductor                          1                                                              30 Seconds

Kneeling Hip Flexor                         1                                                              30 Seconds

 

Core

Exercise                                                Sets              Reps                Tempo               Rest

Crunches w/ rotation                     2                   12                        3-2-1               0 Sec.

Reverse Crunch  on park bench  2                   12                        3-2-1               0 Sec.

 

Resistance

Exercise                                                Sets       Reps    Intensity   Tempo              Rest

Chin-ups on monkey bars              3              10           80%          2-0-2               60 Sec.

Push-up off a park bench                3              10           80%          2-0-2               60 Sec.

Hanging body weight rows             3              10           80%          2-0-2               60 Sec.

Walking lunge with rotation           3              10           80%          2-0-2               60 Sec.

Bench jump-ups                                  3              10           80%          2-0-2               60 Sec.

 

Workout #3 – Power and Intense training

Location: Office Parking Lot

Equipment in the Trunk:

  1. Softball
  2. Medicine Ball (5kg)

 

Warm –Up

Self Myofascial Release                Sets                                                             Duration

TFL                                                        1                                                              30 Seconds

Adductors                                           1                                                              30 Seconds

Latissimus Dorsi                                1                                                              30 Seconds

Stretch                                                     Sets                                                          Duration

Multiplanar Lunges (Dynamic)             1                                                     10 Reps

Standing Adductor Stretch (Static)     1                                                    30 Seconds

 

Core

Exercise                                                Sets              Reps                Tempo               Rest

Rotational Med Ball Slams            3                   8                         Fast                  0 Sec.

Med Ball Pull over throw              3                   8                         Fast                  0 Sec.

 

Resistance

Exercise                                                Sets       Reps    Intensity   Tempo              Rest

Push-up                                                 5             85%          Fast                 0 Sec.

* Med Ball Chest Pass                       3              10           5%BW     Fast                 2 Min

Single Arm Body weight row         5             85%          Fast                 0 Sec.

* Wood chop Med Ball throw          3              10           5%BW     Fast                 2 Min

Prisoner Squat                                       5             85%          Fast                 0 Sec.

* Line hops                                            3              10           5%BW     Fast                 2 Min

* These exercises should be performed in a super-set fashion

You do not need a gym to workout. Sure all the toys make it easier, but exercise is simple. Start with a basic exercise then increase intensity by changing, speed, velocity, amplitude and stability to make the exercise easier to harder.