Gambit Guide
  • What is this Guide For?
  • How To
    • How to use the Gambit App
    • Getting Started in the Gym
    • How to Run Properly
    • 10 Principles
  • Strength
    • Standards
  • Conditioning
    • Fundamentals
  • Nutrition
    • Nutrition 101
  • Energy Systems
    • Fundamentals
  • Lifestyle
    • Introduction
    • The Significance of Tracking
    • Sleep
    • Water Intake
  • Programs
    • Hybrid Athlete
    • MilPrep
    • Road Warrior
    • Pure Endurance
    • Raw Strength
    • Greek God Physique
    • AG Method
  • Acronyms
    • Basic Acronyms
  • Additional Resources
    • Supplements
    • Scientific Literature
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  1. Programs

Road Warrior

Program Description

The Road Warrior program is designed for those constantly on the go. This program incorporates bodyweight exercises, short yet high-intensity workouts, and versatile routines that can be done anywhere, anytime - perfect for maintaining fitness on the road.

Sample Week:

Monday:

  • Bodyweight Squats: 5 sets, 20 reps

  • Push-ups: 5 sets, 20 reps

  • 20-minute HIIT workout

Tuesday:

  • Plank: 5 rounds, 1-minute hold

  • Lunges: 5 sets, 20 reps (each leg)

  • 30-minute brisk walk

Wednesday:

  • Burpees: 4 sets, 20 reps

  • Mountain Climbers: 4 sets, 1 minute

  • 15-minute sprint intervals

Thursday: Rest

Friday:

  • Jump Squats: 4 sets, 15 reps

  • Diamond Push-ups: 4 sets, 15 reps

  • 25-minute steady-state run

Saturday:

  • Wall Sit: 4 rounds, 1-minute hold

  • High Knees: 4 sets, 1 minute

  • METCON: 4 Rounds of 20 jumping jacks, 15 sit-ups, 10 tuck jumps, 5 push-ups

Sunday: Active Rest

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Last updated 1 year ago

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