Over the weekend, I went on a business trip to Dallas, TX. As much as I like to travel or go on a business trip in this case, knowing that a weekend without a gym nearby forced me to be flexible with my schedule. I set my alarm clock at 6:30 AM and got one last weekly workout done before my flight to Dallas on Friday morning. Here’s my quickie workout routine:

Microcycle: 2
Mesocycle: 1
Macrocycle: 1

Cardiovascular Training:

15 minutes of cross training with two cardio machines: elliptical and stationary bike. Increase and decrease the levels of resistance as much as you wish, just make sure you sweat it out in those 15 precious minutes.

Weight Training:

• Straight Leg Deadlift (155 lbs.) & Wide-split push-ups: 4 x 8 & 4 x 10
• Front Squat (135 lbs & 145 lbs.) & Dips: 4 x 8 & 4 x 10
• Farmer Walk (45 lbs plates each arm): 10 laps of 15 yards back and forth
• Biceps - Crazy Dumbbells ( 20 lbs - 15 - 10 - 5 - body weight): 2 sets
• Standing Rope Triceps (50 lbs.) & Backward Dips: 2 sets
• Abs

Total Time: 1 hour

And JFK Airport I went.