Updated up to 4/12 – will be adding in the next two months of workouts tomorrow (7/27)
I will start with newest and update going backwards – I have two months of logs to transfer in here, so it’ll take a little while 🙂
I’m currently following the Road Warrior workout pretty much with a few variations depending on my current situation with traveling.
A few notes: my warm ups are the same as the one that I highlight in the workout books.
For handstand push ups – if you see 5/3 or 6/0, the first number is how many FULL handstand push ups I did (with my head touching the ground), and the second number is how many HALF handstand push ups I did, going halfway to the ground.
My pistol squats are a work in progress, though each set is 5,5 (5 each leg), I can only go down halfway when completing them..each routine I try to go a little bit lower, so I’m getting better.
4/12 workout: Park/Bus Stop in Alice Springs, Australia
3 min jump rope, 50 jumping jacks, dynamic leg warm up and push ups
Circuits – 2 minute rest between sets
- Plyometric Push Ups – 20, 10, 10 (the last two sets I focused on launching myself as high as possible).
- Pistol Squats, assisted, going to the ground – 5,5; 5,5; 5,5;
- Divebomber Push ups – 14, 14, 10
Pull ups on THICK bus stop overhang – 4 sets, 90 sec rest: 14, 10, 9, 5
Hanging tuck front lever – 2 sets of 30 sec (arms give out before abs still)
4/10 workout: Bus Stop in Alice Springs, Australia
3 min jump rope, 50 jumping jacks, dynamic leg warm up and push ups. Had minimal time to work out due to sun going down and local population not happy with tourists.
Handstand Push ups – 2 minute rest between sets: 7/0, 3/2, 3/2, 1/3.5
Chin ups on THICK bus stop overhang – – thick – 4 sets, 90 sec rest: 15, 13, 10, 7
Side to Side Push ups – 10-10, 9-9, 7-7, 7-7
4/7 workout: Playground in Surfers Paradise
3 min jump rope, 50 jumping jacks, dynamic leg warm up and push ups
Circuits – 2 minute rest between sets
- Plyometric Push Ups – 15, 15, 16
- Pistol Squats standing on bench – 5,5; 5,5; 5,5;
- Divebomber Push ups – 14, 10, 8
Pull ups on Swingset Support – thick – 4 sets, 90 sec rest: 10, 9, 5, 5
Tuck planche – 5 sets of 8-10 seconds – wrists getting stronger!
Hanging tuck front lever – 2 sets of 30 sec (arms give out before abs still)
4/3 workout: Playground in Surfers Paradise
3 min jump rope, 50 jumping jacks, dynamic leg warm up and push ups
Handstand Push ups – 2 minute rest between sets: 6/0, 3.5/2, 2/2, 2/0
Pistol Squats, 1 min rest between each leg: 5,5; 5,5; 5,5; 5,5;
Funky Chin ups on Swingset Support – thick – 4 sets, 90 sec rest: 14, 10, 7, 6
Tuck planche – 4 sets of 6-10 seconds – wrists getting stronger!
Hanging tuck front lever – 2 sets of 30 sec (arms give out before abs still)
3/31 workout
After a night of drinking and 3 days of diving. Also after filming exercises. Sluggish.
Jump rope, Jj, Dynamic leg warm up
Chin ups 90 sec rest between sets – 12 8 6 5
Circuit 2 min
- Plyo push ups – 15 10 7
- One leg squats – 55 55 55
- Dive-bombers – 10 10 7
Tuck planche – wrists gave out first. 30 seconds
Hanging tuck – 2 sets
3/26 workout
Jr, jj, Dynamic warm up
Close chin ups – 11 8 6 4
Handstand pushups (full/half) – 5, 3/2, 2/2, 1/3
Free handstands – 6 attempts for as long as possible
Pistol squats 1 min rest between legs – 55 55 55 55
Frog squat complete – hold for 60 seconds
Front lever tuck – 30 30
Knees to elbows – 3, 2
shoulders were toast
3/24 workout:
Jr jj, Dynamic warm up
Pull ups – 10 8 5.5 5
Circuit with 2 min rest
- Plyo push up – 18 14 8
- Pistol – 55 55 55
- Dive-bombers – 15 8 8
Front lever tuck (in seconds) – 35 30
Frog squat – 2 sets
Knees to elbows – 4 2 shoulders gave out
3/22 Workout
Jump rope, jumping jacks, dynamic warm up
Close pull up 90 sec – 11 7 5 4
Handstand push ups w/ 2 min rest (full/half) – 5/0, 2/3, 2/2, 1/4
Frog squat (seconds) – 53 40
Front tuck lever (in seconds) – 32 30
3/20 Workout
Jr jj dy warm up
Pull ups – 9 7 5 4
Circuit w/ 2 min rest between
- Plyo push ups – 17 14 10
- Assisted pistol – 55 77 88
- Dive-bombers – 15 12 10
3/18 Workout
Jj and warm up
Close chins – 10 7 6 4
Handstand push ups – 2f3h 2f3h 3h 5h
Tuck front lever (in seconds) – 25 24 20
Frog squat (in seconds) – 48 30
3/15 Workout: New Zealand Airport
Warmup
Pull ups – 8 5(using roof) 5.5 3
Circuit
- Plyo push ups – 16 13 8
- Hanging knee tucks – 10 10 7
- Divebombers – 14 10 6
Frog squat – 48 15
Hanging knee tuck – Only got through 30 seconds
3/13 Workout –
6 min jump rope, Dynamic warm up, Hip mobility
Frog squat- 4 sets to 60 sec.
Tuck front bar – 3 sets to 60 sec.
3/12 Workout –
Jj, Jump rope, Dynamic warm up, Hip mobility
Handstand push ups – 6 6 4 4
Close chin up – 9 6 5 5
One leg squats 1 min between legs – 55 55 55 55
Frog planche
Tuck front lever
3/10 Workout – Weight 74 kilos
Jump rope, Jj, Dynam leg warm
Super thick uneven pull up – 6 7 5 4
Circuit next 3
- Plyo push ups – 15 13 7
- Pistols – 55 55 55
- Dive-bomber – 14 11 10
Hanging knee tuck – 10 10 10
3/8 workout
Warm up, JJ
Ring chin ups – 9 8 5 4
Handstand push ups (2/3rds to the ground) – 5, 4, 4, 3
3/6 workout
Jumping jacks, Square , Hip mobility
Wide pull ups – 8, 6, 6,
Push ups – 31 21 19 15
1 leg bench squats – 55 55
Timed wall handstands – 40, 48, 51
Hanging bent knee tucks – 10, 10 10
3/4 workout – Franz Josef, New Zealand
Jumping jacks, Hip mobility, Squats lunges etc
Ring chin ups – 8, 7, 6, 3
Close grip push ups – 30, 21, 16, 12,
Plank – 105 sec, 75 sec
3/1 workout
Dynamic warmup
Push ups – 30, 20, 18
Thick pull ups – 6, 5, 4, 3
Hanging knee tucks – 10, 10
2/27 Workout: Nelson, New Zealand
50 jj, 20 kicks, Hip swings
Tri push ups – 21, 23, 15, 15
Close grip chin ups on thick tree – 5,6,5,4
4 attempts at long hand stands. 2 min break between successful stands.
2/20 Workout: Rotorua, New Zealand
Jump rope
Jumping jacks
Hip mobility
Push ups: 30, 18, 15, 12
2/17 Workout: Rotorua, New Zealand
Triceps push ups – 20 20 14 14
Still felt like crap, didn’t feel right going through full workout
2/14 workout: Waiheke Island, New Zealand
Jump rope and 100 jumping jacks
Pushups, 2 min between sets – 25, 20, 12, 12
Lunges, 2 min between. Count is for both legs 15, 15, 15
2/11 workout: Waiheke Island, New Zealand
Jump rope and Dynamic warmup
Sets of push ups – 15, 10, 11, 10
3 sets inverted rows 8, 8 , 8
Bookmark this page if you’re interested in keeping up with my workouts along my epic journey.
-Steve Kamb