30 Minute Upper Body Push Workout, No Equipment | Aircrew30 Session 03

Thirty minutes. No equipment. No gym. An upper body workout for airline crew: mobility, cardio, strength and stretching, in a hotel room or at home. This is Session 03 of Aircrew30: Thrust. Ten follow-along sessions, same four phases every time. Thrust is push-ups, planks and pressing. Shoulders, chest and the muscles that stop you rounding forward after a long duty. New to Aircrew30? Start with Session 01:    • 30 Minute Full Body Workout for Airline Cr...   Built for crew life: hours on your feet or stuck in a seat, irregular sleep, thin walls, nothing useful in the suitcase. CHAPTERS 0:00 Before you start 0:16 START - Preflight · Mobility 5:16 Takeoff · Cardio 15:16 Cruise · Strength 25:16 Landing · Stretch THREE LEVELS, SWITCH ANY TIME Every movement has three flight levels. FL1 is the easier version. FL2 is what I am demonstrating. FL3 is harder. Switch between them whenever you need to — mid-session, mid-exercise, no explanation required. A level is not a verdict on you. It is a choice about today. WHAT IS IN THIS SESSION Preflight · Mobility — cat-cow, thread the needle, bird dog, glute bridge, standing twist and reach, wrist prep Takeoff · Cardio — shadow boxing, burpee, squat to punch, plank knee to elbow, duck and weave Cruise · Strength — wide push-up, plank shoulder tap, dead bug, superman to W pull, pike push-up Landing · Stretch — lying chest opener, cross-body shoulder, child’s pose with side reach, kneeling chest opener, cobra with twist THE AIRCREW30 FLIGHT PLAN Six pages, free. How often to train, what to do after a night sector, how to pick a level, and an example month you can rearrange the moment the roster changes. https://aircrewathlete.com WHO MADE THIS Created and led by Macca — a former Royal Air Force pilot, now an airline pilot and Level 3 qualified personal trainer. A NOTE BEFORE YOU TRAIN This is my own training routine, not medical advice. Train within your own ability and stop if you feel pain or unwell. If you have an injury, a health condition, or you are returning to exercise after a break, speak to a doctor or physiotherapist before starting. You take part at your own risk. #30minuteworkout #upperbodyworkout #noequipmentworkout #pushupworkout #hotelroomworkout #aircrew #cabincrew