Prime-8

Travel Fit Workouts

Prime-8
Travel Fit Workouts
Prime-8

About Simon Dainton and Travel Fit Workouts


Hi! Im Simon Dainton, Certified Strength and Conditioning Specialist (CSCS),
creator of TravelFitWorkouts.com, author of fitness books, and article
contributor to Health Magazines and Fitness Websites worldwide.

With over 11,000 Personal Training sessions under my belt, Ive been lucky
enough to work with a wide variety of clientele, from everyday men and
women like you, to celebrities, rock stars and athletes.

My day-to-day business involves working with musicians to get them Stage
Ready for Touring: www.rockstagefitness.com

With my Travel Fit Workouts books, I've developed a series of short, quality fat loss workouts for
men and women with limited equipment or space to exercise.

Each book uses a good mix of bodyweight and resisted exercises, sometimes just bodyweight
alone. Continuous variety makes for a great fitness programme, ensuring you fresh challenges
and consistent results.

My 'Prime-8' programme is just one of those exciting challenges, designed to take your fitness
and exercise programme to another level!

By continuing to study the latest training techniques and nutritional research, I'm able to help
improve your health and fitness, as well as your physical and mental performance.

So, its time to workout effectively and quickly. I hope you enjoy the PRIME-8 programme!

Your friend and coach,

Simon Dainton
Dip PT, CSCS

Check out some of my other workout challenges at www.TravelFitWorkouts.com




Prime-8
Travel Fit Workouts
Disclaimer

You must get your physicians approval before beginning this exercise program.

These recommendations are not medical guidelines but for educational purposes only. Consult
your physician prior to starting this program or if you have a medical condition or injury that
contraindicates physical activity. This program is designed for healthy individuals 18 years and
older only.

The information in this report is meant to supplement, not replace, proper exercise training. All
forms of exercise pose some inherent risks. The publisher advises readers to take full
responsibility for their safety and know their limits. Before practicing the exercises in this book, be
sure that equipment is well maintained, and do not take risks beyond your level of experience,
aptitude, training and fitness. The exercises and dietary programs in this book are not intended as
a substitute for any exercise routine or treatment or dietary programme that may have been
prescribed by your doctor or specialist.

Dont lift heavy weights if inexperienced, injured, or fatigued. Dont perform any exercise unless
you have been shown proper technique by a certified personal trainer or strength-conditioning
specialist. Always ask for instruction and assistance when lifting. Always do a warm-up prior to
strength training and interval training.

See your doctor before starting any exercise or nutrition programme, especially if taking
medication. You must have a complete physical examination if you're sedentary, have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years
old. If you experience light-headedness, dizziness, or shortness of breath while exercising, stop
and consult a doctor.

Please discuss all nutritional changes with your doctor or a registered nutritionist. If your doctor
recommends that you dont use Travel Fit Workouts, please follow their orders or instructions.


ALL RIGHTS RESERVED

No part of Prime-8 may be reproduced or transmitted in any form whatsoever, electronic or
mechanical, including photocopying, recording, or by any informational storage or retrieval
system, without expressed, written and signed permission from the author.

You May NOT give away, sell, share, or circulate this E-book or any of its content in any
form. The copy of PRIME-8 you have purchased is for your own personal use.

This e-book is fully printable and one printed copy may be made for your own personal use. You
are also welcome to copy the e-book to a CD-ROM, Zip disc or other storage media for backup
for your own personal use. E-books are protected worldwide under international copyright and
intellectual property law, the same as printed books, recorded material and other literary works.

Under Copyright law, Literary Work includes computer, computer program, software, and all
related materials sold online, including electronic books (e-books), and adobe acrobat PDF files.
Copyright infringement, trademark infringement and theft of intellectual property are serious
crimes.

PRIME-8 is Trademark of Rockstage Fitness Ltd

Copyright 2002-2014 Rockstage Fitness Ltd - Simon Dainton

Prime-8
Travel Fit Workouts

Contents
Introduction and Tips .......................................................................... 05
Workout Guidelines .......................................................................... 06
Timing your Workouts .......................................................................... 07

Workout 1 Record Sheet ................................................. 08

Romanian Deadlift .......................................................................... 09
Shuffle Push Up .......................................................................... 10
Alternate Forward Lunges .......................................................................... 11
Sprints on the Spot .......................................................................... 12
Bench Ham Curls .......................................................................... 12
Single Arm Row .......................................................................... 13
Get Ups .......................................................................... 14

Workout 2 Record Sheet ................................................. 15

Goblet Squat .......................................................................... 16
X-Body Wallclimbers .......................................................................... 17
Side Lunges .......................................................................... 18
Alternate Overhead Press .......................................................................... 19
Lat Pulldown .......................................................................... 20
Pullover .......................................................................... 21
Side Hops .......................................................................... 22
Chest Flye .......................................................................... 23

Workout 3 Record Sheet ................................................. 24


Piston Chest Press (Bench) .......................................................................... 25
Piston Chest Press (Ball) .......................................................................... 26
Alternate Drop Lunge .......................................................................... 27
Bench J ump Overs .......................................................................... 28
Half Manmakers .......................................................................... 29
Alternate Step Ups .......................................................................... 30
Ball J ack Knives .......................................................................... 31
Forward Leap Hop Backs .......................................................................... 32
Renegade Rows .......................................................................... 33




Prime-8
Travel Fit Workouts
Prime-8

The 3 workouts youll find in this book will test your stamina, boost your fitness and burn
body fat at an alarming rate, theres no question about it.

Each circuit challenge is designed to work every muscle in your body, compiled in such
a way that each muscle group works to its capacity, and then gets sufficient rest before
it is heavily recruited again.

The Afterburn effect of these workouts (total number of calories burned after a workout
during recovery) is immense. With a controlled eating plan to complement these
workouts, you should easily see an average weekly drop of between 3-4 pounds, the
high majority of which will be unwanted body fat.

If youre already fighting fit and lean, this program will strip any excess that might be
remaining, in the shortest possible time.


Here are my top safety tips to help ensure you enjoy this programme!

For your safety, progression and continued enjoyment, its really important that you train
sensibly, with control, and dont attempt to overdo things. We know how easy it is to be
over-enthusiastic!

1) Make sure you read and fully understand the exercise descriptions offered.
Practice each exercise and ensure you have good technique before attempting a whole
circuit, round or set. Always get personal instruction from a certified trainer if unsure of
anything in this programme.

2) Don't do anything that hurts or doesn't feel right. If youre struggling, reduce the
number of reps / time for each exercise. If you need extra recovery within the workout or
between workouts, don't hesitate to take it.

3) Whenever you start a NEW programme like this, use lower intensity than
normal. Be aware you may experience extra soreness at first, because of new exercise
challenges. Do so even if youve exercised in the past. The new exercises and new style
of movements will cause muscle soreness even from workouts you think "look easy"

4) Never miss out your warm-up. Use the bodyweight warm-up in this programme and
adapt it over time if necessary.

5) If you have an injury, consult a qualified therapist or specialist first. Before
starting any of the Travel Fit Workout programmes, be sure to have past or current
injuries assessed, in case you need to rehabilitate before you begin.

6) Do all higher impact exercises on softer surfaces, Exercises, like jumps, leaps,
squat thrusts, burpees etc, should be done on carpet, an exercise mat, or if outdoors,
grass. Do not attempt any of these exercises on concrete or tarmac, as injury is more
likely.
Prime-8
Travel Fit Workouts
The PRIME-8 Workout Guidelines


Perform each PRIME-8 Workout on separate days as a circuit, completing up to
3 total rounds of each exercise in succession.

Choose how many rounds of a chosen workout you plan to do - 1, 2 or 3.

Depending on time available, this may vary.

Complete each circuit with the prescribed rest between exercises, unless youre fitter

For each exercise requiring resistance, you will want to choose a weight that allows you
to continuously lift / push / pull / bend / rotate for at least 60 seconds, depending on the
movement required. Avoid going too heavy. Better to go lighter to begin with, as you can
always add weight if need be.

Each station in the first round of each workout circuit lasts for 60 seconds. Do as many
reps as you can in that duration (with perfect form), then move on to the next station in
the circuit.

USE LIGHTER WEIGHTS THAN YOU WOULD NORMALLY USE FOR EACH
EXERCISE.

Give yourself up to 30 seconds to transition between stations on the first round, and then
rest for 2 minutes after youve completed one full circuit of all 8 exercises.

On your second round, complete each station for 45 seconds, with up to 20 seconds rest
between each exercise. As in round 1, rest 2 minutes after completing a full round.

If you have time or energy, complete a 3
rd
round, completing each station for 30
seconds, with 15-20 seconds rest in-between each exercise.

If you cant complete an exercise for the full, required time each round, consider
reducing the weight used, or do what you can, rest a few seconds, then go again until
your time at that station is up. This will allow you to customize the workout to your
current fitness level.

Also, if using weights makes some exercises too difficult, simply perform the same
movement without holding dumbbells. Record the resistance used and reps completed
for each exercise.

Each exercise should be performed at a controlled, but steady pace. Focus on your
breathing and concentrate on technique

Finish each workout with appropriate stretches from your stretching guide.

Stay well hydrated before, during and after exercise with water.

Put the air conditioning on in your room or open a window for ventilation.
Prime-8
Travel Fit Workouts
ALWAYS warm up thoroughly before beginning any workout.

I would always say avoid using cardio machines for a warm up, since they only move
your body in one plane of movement usually forward or backwards, never sideways or
with rotation.

Instead use a bodyweight circuit, like the example Ive created below.

You can download a copy of this circuit here: www.travelfitworkouts.com/warmup

General Bodyweight Warm-up Circuit - Go through the circuit ONCE

1) Hip Stretch and Reach 20 seconds each side
2) Cat and Dog 05 reps
3) Downward Dog 05 reps
4) Prone Cobra Raise 05 reps
5) Spider Climbs 04 reps per side
6) Reverse Lunges 05 each side
7) Push Ups (knees or toes) 08 reps
8) Squats 06 reps

Finish with J ump J acks 15 reps

Timing Your Prime-8 Workouts


Ideally, you will want to use / buy a Gymboss timer, which
works on a beeper system.

It takes the guesswork out of your timing, and allows you
to focus on the exercise, without having to constantly refer
to your stopwatch or clock.

To buy a Gymboss, check out their website: www.gymboss.com

Alternatively, buy one through E-Bay or Amazon.
They cost no more than 15 or $20 US.



Prime-8
Travel Fit Workouts
Workout 1 - Record Sheet
Round 1
No. Exercise Time Reps Weight Rest

1 Romanian Deadlift 60s Work 30s Rest
2 Shuffle Push Up 60s Work 30s Rest
3 Alternate Forward Lunges 60s Work 30s Rest
4 Sprints on the Spot 60s Work 30s Rest
5 Bench Ham Curls 60s Work 30s Rest
6 Single Arm Row - 1st Side 60s Work 30s Rest
7 Single Arm Row - 2nd Side 60s Work 30s Rest
8 Get Ups 60s Work 30s Rest
Round 2
No. Exercise Time Reps Weight Rest

1 Romanian Deadlift 45s Work 20s Rest
2 Shuffle Push Up 45s Work 20s Rest
3 Alternate Forward Lunges 45s Work 20s Rest
4 Sprints on the Spot 45s Work 20s Rest
5 Bench Ham Curls 45s Work 20s Rest
6 Single Arm Row - 1st Side 45s Work 20s Rest
7 Single Arm Row - 2nd Side 45s Work 20s Rest
8 Get Ups 45s Work 20s Rest
Round 3
No. Exercise Time Reps Weight Rest

1 Romanian Deadlift 30s Work 15s Rest
2 Shuffle Push Up 30s Work 15s Rest
3 Alternate Forward Lunges 30s Work 15s Rest
4 Sprints on the Spot 30s Work 15s Rest
5 Bench Ham Curls 30s Work 15s Rest
6 Single Arm Row - 1st Side 30s Work 15s Rest
7 Single Arm Row - 2nd Side 30s Work 15s Rest
8 Get Ups 30s Work 15s Rest
Prime-8
Travel Fit Workouts
Workout 1


1. Dumbbell Romanian Deadlift





A. Stand holding a dumbbell in each hand chest up, shoulders back

B. Leading with hips, push your butt back as if trying to touch a wall behind you

C. Start the movement with the hips, NOT the knees

D. As you sit back through the hips, bow the chest forward, back straight, as shown

E. Feel a pull in the back of the thighs as you bend the knees slightly to bow forward

F. Pause, then push your hips forward to stand, squeezing the butt as you stand

G. Pause and repeat


















Prime-8
Travel Fit Workouts
Workout 1 (Continued)


2. Shuffle Push Up




A. Adopt a push up position hands shoulder width apart, abs engaged, body straight

B. Ensure you have sufficient space either side of you

C. Complete a full push up, then step one hand in towards the other, step the other hand
out, and complete another push up

D. Shuffle the hands back across in a reverse direction, and complete another push up

E. Continue to move side to side to complete all reps.











Prime-8
Travel Fit Workouts
Workout 1 (Continued)


3. Alternate DB Forward Lunge




A. Stand tall, dumbbells held to either side

B. Step forward and down into a lunge, bend both knees to 90 degrees as your chest
remains tall

C. Ensure that you land the front foot towards the heel, not the toes

D. Doing so ensures that your butt is engaged, not just your thighs

E. Pause at the bottom momentarily, and then step back through the front heel to stand

F. Repeat the movement, this time stepping forward with the opposite leg

G. Alternate legs until all reps are completed

















Prime-8
Travel Fit Workouts
Workout 1 (Continued)


4. Sprint on the Spot





A. Standing tall, jog on the spot, lifting knees as high as possible, while driving your arms

B. Keep the torso steady by engaging your abs, and using your arms to stabilize

C. Look straight ahead, building the pace into a sprint, resisting rotation in the waist.


5. Bench Ham Curls




A. Lie on your back, feet up on top of the bench. Shuffle forward far enough so that your
thighs are vertical to 90 degrees. Keep your hands by your sides, on the floor

B. From this position, lift your hips up off the floor, ensuring that you keep the weight
DOWN into your heels, NOT pushing forward through the feet.

C. Squeeze the butt as you lift, and keep it squeezed, pausing at the top momentarily
Feel a pull into the back of the thighs, and down into the calves
Pause, control back down, just touching the floor with your butt, before lifting back up
Prime-8
Travel Fit Workouts
Workout 1 (Continued)


6 / 8. Single Arm Dumbbell Row





A. Stand sideways on to a bench, and place your left knee and left hand on it, as shown

B. Take your right leg out to the side, keeping your hips level and back straight
(Be sure to correct your body position in a mirror)

C. Holding a dumbbell straight down, and keeping your shoulder slightly back, pull the
dumbbell up and in towards the side of your back, lifting the elbow up towards the
ceiling, as shown

D. Pause, then control the dumbbell back down to hang

E. Repeat all reps on one side and then change sides for the next set














Prime-8
Travel Fit Workouts
Workout 1 (Continued)


7. Get Ups




A. Stand in front of a mat, with enough space to be able to lie down

B. Squat down to kneel on the mat, and then walk your hands forward until you are lying
flat on the mat. Ensure that you walk the hands far enough forward that your low back
doesnt arch

C. As soon as you are lying flat, lift your hips up and push back through the hips until
you are kneeling again.

D. From kneeling, push back into a crouching position and return to stand

E. Once standing, repeat the movement for the required time, going down and coming
back up









Prime-8
Travel Fit Workouts
Workout 2 - Record Sheet
Round 1
No. Exercise Time Reps Weight Rest

1 Goblet Squat 60s Work 30s Rest
2 X-Body Wallclimbers 60s Work 30s Rest
3 Side Lunges - To Left 60s Work 30s Rest
4 Alternate O/H Press 60s Work 30s Rest
5 Side Lunges - To Right 60s Work 30s Rest
6 Lat Pulldown / DB Pullover 60s Work 30s Rest
7 Side Hops 60s Work 30s Rest
8 Chest Flye 60s Work 30s Rest
Round 2
No. Exercise Time Reps Weight Rest

1 Goblet Squat 45s Work 20s Rest
2 X-Body Wallclimbers 45s Work 20s Rest
3 Side Lunges - To Left 45s Work 20s Rest
4 Alternate O/H Press 45s Work 20s Rest
5 Side Lunges - To Right 45s Work 20s Rest
6 Lat Pulldown / DB Pullover 45s Work 20s Rest
7 Side Hops 45s Work 20s Rest
8 Chest Flye 45s Work 20s Rest
Round 3
No. Exercise Time Reps Weight Rest

1 Goblet Squat 30s Work 15s Rest
2 X-Body Wallclimbers 30s Work 15s Rest
3 Side Lunges - To Left 30s Work 15s Rest
4 Alternate O/H Press 30s Work 15s Rest
5 Side Lunges - To Right 30s Work 15s Rest
6 Lat Pulldown / DB Pullover 30s Work 15s Rest
7 Side Hops 30s Work 15s Rest
8 Chest Flye 30s Work 15s Rest
Prime-8
Travel Fit Workouts
Workout 2


1. Goblet Squat





A. Hold a dumbbell by one end, hands under the disc of the weight. Hold it up against
the chest, shoulders back, chest lifted

B. Keeping the chest lifted, and dumbbell pressed against it, sit back and down through
the hips into a squat

C. Pause at parallel or just beyond, bracing your abs as you hold the bottom position

D. Push back up to stand, keeping the dumbbell held in place, and squeezing the butt to
stand



















Prime-8
Travel Fit Workouts
Workout 2 (Continued)


2. X-Body Wallclimbers





A. Adopt a push up position, and step the left foot up and across towards the opposite
elbow, planting the foot on the floor to start

B. When ready, step the left foot back and down to straight, then step the right foot up
and across towards the opposite elbow

C. Continue in this fashion, speeding the movement up, and maintaining a steady torso
as your legs alternately drive forward and across

















Prime-8
Travel Fit Workouts
Workout 2 (Continued)


3 / 5. Dumbbell Side Lunge - Left / Right





A. Stand tall with dumbbells at sides, feet together, chest up

B. Step out to one side, sitting back through the leading hip as you lower the dumbbells
down either side of the foot towards the floor, still keeping the chest up as you do so

C. Pause at the end of the movement, feel a pull into the back of the leading thigh and
into the inside of the second thigh

D. Push back off the front foot and return to stand, dumbbells returning to your sides

















Prime-8
Travel Fit Workouts
Workout 2 (Continued)


4. Alternate Seated O/H Press





A. Set an incline bench up, with the back rest just short of vertical at about 75 degrees

B. Sit with feet planted, low back slightly arched naturally, and dumbbell held in both
hands, palms turned towards you

C. Keeping abs engaged, raise one arm up to vertical, twisting the arm round so that
your palm ends up facing forward away from you. Ensure that you lock out at the
elbow as you do so

D. Pause at the top, then reverse the movement, twisting the weight back and down

E. Alternate arms and keep the movement steady and controlled













Prime-8
Travel Fit Workouts
Workout 2 (Continued)


6. Option 1: Lat Pulldown





A. Sit in front of a pulldown bar, knees anchored under the foam roller, if present

B. Take hold of the bar, hands placed slightly wider than shoulder width apart

C. Sit tall, leaning back away from the bar, while still keeping your back straight

D. Pull the bar down and in towards the chest, drawing shoulder blades down and back

E. Hold the bar to the chest for a second, feel the squeeze between the shoulder blades
and then control the weight back up to straightened arms.

F. Pause and repeat














Prime-8
Travel Fit Workouts
Workout 2 (Continued)


6. Option 2: Dumbbell Pullover (Ball)





A. Holding a dumbbell to your chest, sit on a ball and roll forward, so that your head and
shoulders are supported on top of the ball. Squeeze the butt and lift hips to straight

B. Press the dumbbell up overhead, hands interlaced under the top disc of the dumbbell

C. Keeping abs and butt braced, take the dumbbell back and behind the head, keeping
the arms straight, elbows softened

D. As you take the dumbbell back, feel a stretch into the chest, shoulders, and abs

E. Pause behind the head, and then pull the dumbbell forward and up to vertical above
the head, working the arms and the upper back

E. Pause and repeat


NOTE: For option 2 you can also use a bench instead of a ball:





Prime-8
Travel Fit Workouts
Workout 2 (Continued)


7. Side Hops





A. From a crouching position, stand on one leg, the other foot slightly behind and back

B. From this position, jump across to the side, landing on the opposite foot

C. On landing, pause for a second, and then leap back across, again landing on the
opposite foot

D. Continue to leap from side to side, keeping your landing as soft as possible onto the
toes

E. This is an explosive movement, so keep it slow and controlled to begin with, until you
feel confident to pick up the pace and power






Prime-8
Travel Fit Workouts
Workout 2 (Continued)


8. Dumbbell Chest Flye





NOTE: Performed on the ball, this exercise is harder than with a bench. If in doubt,
use a bench for more support and stability, and work up to adopting the ball

A. Holding dumbbells to the chest, sit on a ball and roll forward until head and shoulders
are supported

B. Once in position, press the dumbbells up overhead, arms straight, palms turned in

C. Squeeze the butt and engage the abs to keep the hips high and body straight

D. Take the dumbbells out to either side, with a slight bend at the elbow, to reduce
strain on the joint

E. Lower down until you feel a pull into the sides of the chest and upper arms

E. Pause, then push the dumbbells back up to vertical, before repeating












Prime-8
Travel Fit Workouts
Workout 3 - Record Sheet
Round 1
No. Exercise Time Reps Weight Rest

1 Piston Chest Press (Bench / Ball) 60s Work 30s Rest
2 Alternate Drop Lunge 60s Work 30s Rest
3 Bench J ump Overs 60s Work 30s Rest
4 Half Manmakers 60s Work 30s Rest
5 Alternate Step Ups 60s Work 30s Rest
6 Ball J ack Knifes 60s Work 30s Rest
7 Forward Leap Hop Back 60s Work 30s Rest
8 Renegade Rows 60s Work 30s Rest
Round 2
No. Exercise Time Reps Weight Rest

1 Piston Chest Press (Bench / Ball) 45s Work 20s Rest
2 Alternate Drop Lunge 45s Work 20s Rest
3 Bench J ump Overs 45s Work 20s Rest
4 Half Manmakers 45s Work 20s Rest
5 Alternate Step Ups 45s Work 20s Rest
6 Ball J ack Knifes 45s Work 20s Rest
7 Forward Leap Hop Back 45s Work 20s Rest
8 Renegade Rows 45s Work 20s Rest
Round 3
No. Exercise Time Reps Weight Rest

1 Piston Chest Press (Bench / Ball) 30s Work 15s Rest
2 Alternate Drop Lunge 30s Work 15s Rest
3 Bench J ump Overs 30s Work 15s Rest
4 Half Manmakers 30s Work 15s Rest
5 Alternate Step Ups 30s Work 15s Rest
6 Ball J ack Knifes 30s Work 15s Rest
7 Forward Leap Hop Back 30s Work 15s Rest
8 Renegade Rows 30s Work 15s Rest
Prime-8
Travel Fit Workouts
Workout 3


1. Option 1: Piston Chest Press





A. Holding dumbbells to the chest, sit on a bench and lie back. Keep a slight natural arch
in the low back. Once in position, press the dumbbells up overhead, arms straight,
palms face forward

C. Keeping 1 dumbbell in place, lower the other down to the side of the chest, bending
the elbow to 90 degrees

E. Pause, and as you return the dumbbell to vertical, begin lowering the other dumbbell
down at the same time, so that they pass midway. Continue alternating dumbbells
until the time is up














Prime-8
Travel Fit Workouts
Workout 3


1. Option 2: Piston Chest Press - Ball


NOTE: Performed on the ball, this exercise is harder than with a bench.

If in doubt, use a bench for more support and stability, and work up to adopting the ball
















Prime-8
Travel Fit Workouts
Workout 3 (Continued)


2. Alternate Goblet Drop Lunge





A. Holding a dumbbell to the chest, step your left leg back and behind the body. Plant
the foot and then squat down as shown, as if curtsying

B. Keep your abs engaged and torso upright as you lower your left knee down towards
the floor

C. Performed correctly, you should feel a pull into the buttock of the right front leg

D. Step back up, return the foot next to the other, and then step the right leg back and
behind to lunge / curtsy in the opposite direction

E. Continue alternating sides until the time is completed













Prime-8
Travel Fit Workouts
Workout 3 (Continued)


3. Bench Jump Over





A. Stand sideways on to a bench, and grip either side of the bench with your hands

B. J ump your feet up off the ground together and using your hands as a hinge, jump
both feet up and over to land on the other side of the bench

C. As soon as both feet land, jump back and up again, across to the other side

D. Keeping the weight over your shoulders, keep alternating jumps to either side

E. Try to land as softly as you can, and spring up off your feet








Prime-8
Travel Fit Workouts
Workout 3 (Continued)


4. Half Manmakers





A. Stand tall with a dumbbell curled up towards each shoulder as shown, palms turned in

B. Squat down and place the dumbbells on the floor

C. Once planted, kick both feet back to place you in a push up position, dumbbells under
your shoulders

D. With hands on the dumbbells, lower down into a push up and return to straight

E. Reverse the movement by kicking your feet back in towards the dumbbells, and then
returning to stand, as you curl the dumbbells back up to the shoulders

F. Pause and then repeat the movement





Prime-8
Travel Fit Workouts
Workout 3 (Continued)


5. Alternate Dumbbell Step Up





A. Stand in front of a bench, dumbbells in each hand. Place right foot up on the bench to
start the exercise

B. With the right foot planted, begin the exercise by lifting your left foot up off the floor
and coming up to stand, with both feet on the bench, as shown

C. Once standing on the bench, reverse the movement by stepping back and down with
your left leg, and then your right

D. Pause, and then step back up onto the bench, this time leading with the left leg, and
then following with the right

E. Continue to alternate legs for time, trying to put most of the effort into the step up with
the leading leg, rather than the trailing leg




Prime-8
Travel Fit Workouts
Workout 3 (Continued)


6. Ball Jack Knife





A. Roll forward on a ball, slowly walking your hands forward until your feet are on top

B. From here, contract your abs and squeeze your butt, to maintain balance

C. Relax your butt and pull your knees in and under your chest, flexing at the waist

D. Contract your abs further, feel the pull into your tummy and thighs, and then push
your feet back to straight, again squeezing the glutes as you return to straight

E. Pause and repeat, maintaining control and balance


















Prime-8
Travel Fit Workouts
Workout 3 (Continued)


7. Forward Leap Hop Back





A. Clear floor space in front of you, or if in the gym, make sure no one is in the way

B. Take your arms back behind you and sit back slightly through the hips to load your
body, ready to jump

C. Leap forward, taking the arms forward as you do so, to propel you

D. Land as softly as you can, ensuring your whole foot touches the ground

E. Pause, then take 2 smaller hops back, to place you roughly back where you started

F. Wind your body up again, arms and hips back, and jump forward






Prime-8
Travel Fit Workouts
Workout 3 (Continued)


8. Renegade Rows





A. Adopt a push up position on the floor, dumbbell in each hand, palms turned in

B. Place feet hip width apart, or wider, to give you plenty of balance and stability

C. Keeping your abs engaged, lift 1 dumbbell up off the floor and pull it up and in
towards the side of your chest, in a rowing action

D. Try to keep your torso and hips as steady as possible. Control the dumbbell back
down to the floor, pause and then lift the other dumbbell up and back, in the same
fashion

E. Continue to work side to side, keeping your weight over your shoulders and hands






Prime-8
Travel Fit Workouts
How to Get Plenty of Variety in Your Fitness Program, and Face
New Challenges on a Regular Basis, At Home or Away, With Our
Fat-Burning, Strength Gaining, Quick Workouts...

Now you can get your hands on an ever-growing number of fast, fat blasting travel
workouts, developed and tested with my own Personal Training clients to deliver
quick and impressive results, many without the need for a fully-equipped gym.

Youll be able to download, print, and use dozens of Travel Fit Workouts to help you
reach your fitness and fat loss goals.

To see the latest workouts for yourself, feel free to visit: www.TravelFitWorkouts.com

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Testimonials

Thanks Simon, Ive really enjoyed using your workout programmes to keep my
training constantly changing. The challenges are always fresh, and every time I
download the next book Im never quite sure what you have in store next, but Im
always pleasantly surprised, and tested by the workouts! Jane Morgan, 32,
Guildford, UK

"Im amazed how you constantly create such short, effective workouts that not only
challenge us but keep us enjoying exercise! My favourites are the Resistance Band
Workouts and the ABS-5 Book. It just goes to show how much you can achieve at
home with no gym!" John Turner, Hoboken, New Jersey