by Sam Leicht
Two and a half months in and tour is the bomb. Jumping from city to city is challenging and exciting and I kind of love it. New York culture makes you feel like you can never be productive enough. Any moment of time not spent on furthering your career in some way feels like a moment wasted. Being on the road, so much of our time is dictated for us. We need to be at the airport at this time, fight call starts an hour before the show, understudy rehearsals will be all afternoon. By no means is life slower on tour, but taking away the “go, go, go” stress of NYC has actually made me more productive. It’s so counterintuitive, but focusing on “less is more” is giving me better results, and I’m going to try to keep that in mind when I get back to NYC in July.
This month I wanted to outline some techniques for creating your own workouts on the road. Hotel gyms run the gamut in terms of equipment availability, but you can get a killer workout with even the simplest of gyms by being deliberate about workout types.
The first thing we need to understand when writing workouts for ourselves is that routine is the enemy. If you’re someone who goes to the gym and does the same workout every time, I get it. For most of us, coming up with a gym routine is stressful enough the first time and there’s no way we’re going to risk looking stupid by trying new things. The problem with these routines though is that our bodies are super smart, and if we do the same fitness routine every time we go to the gym, we’re going to stop seeing results. In a fully equipped gym, we have a vast number of exercises we can cycle between. On the road, the best option for varying your workouts is changing the type of workout you’re doing.
Let’s go through a couple of workout types you can throw around to spice up your gym time. I’ll give an example and explanation of each type of workout. Just know that for each of these styles there aren’t really hard and fast rules. Be creative and have fun!
AMRAP stands for “as many rounds as possible”. Normally we would set a time domain of 8 to 12 minutes, and try to maintain a consistent pace throughout. You can add any number of movements to this workout type.
10 min AMRAP
10 dumbbell goblet squats
Make sure to count the number of rounds you’re able to finish in the 10 minutes of work. Measuring our workouts allows us to stay focused and purposeful.
EMOM stands for “every minute on the minute”. In an EMOM you do a set amount of work in that minute, and if you finish that work early, you rest for the remainder of the minute. Once the second minute starts, you do the set amount of work again and rest for the remainder of the minute and repeat.
5 air squats
Hopefully the air squats and pushups take you about 35 seconds and you’re able to rest for 25 seconds. When that second minute starts, you do the air squats and pushups again and continue this pattern for 15 minutes. EMOM’s are sneaky. They start easy but as you get fatigued and the work takes 45 seconds to finish, you then only get 15 seconds of rest. I’d suggest making your EMOM anywhere from 10 to 30 minutes.
RFT stands for “rounds for time”. This type of workout is pretty straightforward. Put two to three movements together and say that you’re going to finish a certain number of rounds as fast as possible.
5 rounds for time:
30 sit ups
20 weighted lunges
10/arm dumbbell shoulder press
Interval training involves choosing a time domain for you to work and rest. The goal here is for the “work” interval to be high intensity because you’re giving yourself built in rest to recover. I generally do intervals with one movement.
1 min running on treadmill (Speed 10)
1 min rest
When creating interval workouts you can sub in any time domains. You could work for 3 minutes, rest for 2 minutes. Work for 2 minutes, rest for 4 minutes. “TABATA” is a common interval that is 20 seconds of work, 10 seconds of rest for 8 rounds. Tabata is only a total of 4 minutes, but it’s killer. Do tabata push-ups and try to do the same amount of pushups in the last round as you did in the first round. Your pecs and biceps will thank me.
These workouts go straight through a number of movements for time.
1 mile run
100 push ups
100 sit ups
100 air squats
There’s nothing fancy about a chipper. You chip away at the big number of reps you need to finish by doing maybe five reps at a time.
These are just five ways to vary your workouts and there are MANY more options. By varying our workout types, we’re limiting how much equipment we need to get good workouts. I can promise you, implementing these workout types to your gym programming will provide amazing results. Keep an eye out for my post next month where I’ll be talking about staying healthy on the road!
PS. In my last post I promised to give an update from my first time going on as Percy, and it was UNREAL. Theatre is amazing and fun y’all!