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The Airplane Workout

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The Airplane Workout

Roger Roger…What’s our Vector Victor? That is quite possibly one of the best lines in cinematic history and if you travel a lot and have seen the 80’s comedy movie Airplane then you know exactly what I’m talking about. If you haven’t seen it then make it part of your bucket list. Whether you have seen it or not if you travel a lot for your work this is exactly why I decided to theme this workout The Airplane Workout! 

The Airplane Workout

If you are worried that I’m going to have you doing burpees and push ups in the middle of the aisle on your next red eye flight then you might have jumped out ahead just a little too far. No, I’m not titling this workout The Airplane Workout for that reason. I am titling it that for 2 other reasons. 

The first reason is because I just simply enjoy the movie Airplane. The second is because an Airplane represents a means of travel on a regular basis for many of you and if you happen to be one of those people with a hectic travel schedule then this workout is for you! No, I didn’t steal that from an old school Budweiser commercial either. Here we go. 

Warm Up:

Jumping Jacks:  3×50

Rolling “V” Stretch: 5

A Skips: 15 R&L Legs

B Skips: 15 R&L Legs

Kettlebell Static Groin Stretch: 5 With A Pause At The Bottom Of Goblet squat

Kettlebells (If you have them available to you) Bodyweight, And Cardio Interval Work (Note: Whenever the term superset it used it means to perform the first mentioned exercise and then immediately followed by the 2nd mentioned exercise of the superset!) 

Kettlebell Swings: 4×25 

Superset Jump Rope: 4×15 High Knees (Note: If no jump rope is available just run in place performing high knees) 

Burpees: 4×10 (Note: If push ups aren’t technically sound remove the push up portion from this exercise by just performing the squat thrust portion. Don’t try to be a hero. Remember the best results come from steady progression, NOT sloppy form.) 

Superset Jump Rope: 4×25 Double Feet Hops

Squat Jumps: 4×6 (Note: Control your body. Make sure that every jump is performed in continuous succession without pause. Control where your body is in space by trying to jump and land at the same spot on the ground.) 

Walkout Push Ups/Planks: 3×10 (Note: Once again if your push up is not solid remove the push up portion from this drill. If it is solid then you should attack this all out!) 

Farmer’s Walks: 3 Sets Of 40 paces (Note: For this drill you just need to carry a weight in each hand of equal resistance. A pair of dumbbells or kettle bells will work fine. Make sure that the weight is very challenging. If you don’t have the distance available to walk or are working in a small space simply hold the weights at your sides for time. Use your watch or phone and set a timer to 1 minute and hold the weights standing in one spot for time. Perform 3–1 minute rounds. This is tremendous for grip strength.) 


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I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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