Endurance and StrengthWith you mentioning how your endurance is a little lacking as well as how much you enjoy intensity and single sets I’ve combined a few modalities to get you going. Each set will have minimum downtime and rest to keep your heart rate up, but at the same time I want you to push your weights.

I am building your fitness plan in two cycles, one for when you have access to a gym and when you don’t. Do 2 sets, 12 reps for weighted exercises of light weight and then heavy weight. Do 20 of each for core exercises. If the motel/hotel gym only has light weights do 3 sets to make it more endurance work.

1arm db chest pressRussian twist1arm db overhead pressPush-ups

Db bicep curlCrunchBent triceps extensionLeg lifts

Freemotion, 1arm lat pulldownPlanksDb, 1arm bent rowDips

Db side lateral raisesQuad oppositesDb bent reverse flysSuperman’s

Stretch before and after5min cardio warm-up15min cardio cool down

DB squatsGood mornings w/dbDB deadliftLeg lifts

Leg pressSide lunge w/ rotationSwinging squatRoman chair

Leg extensionDB lungeLeg curlMountain climbers

Calf extensionsBack extensions w/ weightWall sitFloor sweepers

Stretch before and after5min cardio warm-up15min cardio cool down

Resistant band workout for when you’ve got no gym access. Just pack a few resistant bands and you’re good to go. Do 3 sets of each, 20 reps.

Band chest press MB Russia twistsBand overhead pressPlanks

Band bicep curlBand rowBand triceps extensionMB sit ups

MB Dead-liftsMB lunges MB swinging squatMB pikes