Workout of the Day:
Weighted Hip Bridge (a.k.a., booty builders)
8-8-8
and then,
Five rounds of the following:
10 x Right-Leg Bulgarian Split Squat with Heavy DB in Suitcase Carry position
10 x Left-Leg Bulgarian Split Squat with Heavy DB in Suitcase Carry position
10 x Goblet Squat with Heavy DB or Kettlebell
10 x Handstand Push-Up

Krazy K conquering the Swinging Bridges in Maui

Travel WODs – Maui Edition, Part Two
Written by C.J. Martin

I am back from a great trip to Maui, and looking forward to seeing my extended family at 6 a.m. tomorrow. I promised to post more travel WODs for those of you who find yourself on the road for business or pleasure and aren’t sure what to do for your fitness. But I have to admit, we spent so much time hiking and doing other things that I only have one good WOD for you all. Nonetheless, here’s how I rounded out my trip to Maui:

Wednesday A.M. – Total Time – 100 minutes

• Bikram’s Yoga – I couldn’t help myself. I had to try it a second time to make sure I got everything the first time. I did. It was the exact same thing the next time. Is this always the case? If you are a Bikram’s die hard, please let me know if they switch up the routine, or if it’s always the same. I kind of dug the heat and the fact that once you show up you’re committed to stretching for 90 minutes. I won’t make it a regular practice, but I could see myself in a stinky yoga class a few times a year. And again, I kept my mouth shut when I was told to “arch [my] back to ceiling like a frightened cat.” That’s probably why I could only do it a few times a year . . . I can only keep my mouth shut for so long.

Wednesday P.M. – Total Time – ??? (2 hours, maybe?)

• Hiked the Waihee Ridge Trail. If you’re ever in Maui, this is a gorgeous trail that gives you amazing panoramic views of half the island. You also look down into Iao Valley and some of its waterfalls. The hike is 2.5 miles to the top (5 miles roundtrip), and ascends approximately 1500 feet. The initial mile is somewhat steep, but Pops and Krazy K were troopers. With their newfound fitness, they motored all the way to the top (evidence below).

Thursday – Total Time – ??? (2 hours, maybe?)

• Hiked the Swinging Bridges trail in Waihee Valley. This is a family favorite. It’s an easy hike with some beautiful scenery. The name, of course, comes from it’s two bridges that cross over a creek. They are relatively sturdy, but there is definitely some swinging and bouncing. There’s a great reward at the end of the trail with a nice pool and small waterfall. You can jump in over the main waterfall and follow the current into two smaller falls that provide a great massage for your neck and back. Be warned, the water is a little chilly at first, but it’s worth it.

Friday – Total Time – 25 minutes

• We flew out on Friday, so we had limited time to get a workout in. We made it work. We jogged on the beach for about 8 minutes to find a good spot to set up, then we did about 5 minutes of perfect stretches, sumo squats to stand, drop lunges, lateral lunges and some 10-position push-ups. Then, we did the following in the soft sand:
  • As many rounds as possible in 12 minutes of: 25-yard Walking Lunges, 25-Yard Bear Crawl, 25-Yard Burpee Broad Jumps

All in all, it was a great trip. Our WODs obviously weren’t the focus of our vacation, but we got in some pretty decent ones without taking away too much time from the rest of the fun. Next time you’re on the road, give one of our workouts a shot, or send me an email of what you did. We’re always looking for good travel WODs.