Here is a small sampling of some Travel Workout/Wods to grab when you’re wandering through this vast world and are left without a gym or very limited equipment!
Average time: 10-20
Pick a minimum of 5 exercises.
40 Push Ups
30 Sit Ups
20 Inch Worms
After each round minus 10 from each exercise till each one only has 10 remaining.
Round 2: 40 Lunges, 30 Push Ups, 20 Sit ups, 10 Inchworms, 10 Burpees…..
Round 3: 30 Lunges, 20 Push Ups, 10 Sit Ups, 10 Inchworms, 10 Burpees…
Any exercises can be added in and any amount of exercises can be performed.
50 Burpees, 50 Lunges, 50 Sit ups, 50 Air Squats, 50 Push Ups, 50s Plank….then 40’s, 30’s 20’s… Make it as long or short as you have time for but the least you need is your body!
Average time: 8-15mins
Equipment: YOU and a Jump Rope
+10-15 Push Ups after every round
Try to finish it as fast as you can! If you want to make it Long Annie Plus Add a 400m Run in the beginning and End. Need more? Add Air Squats in before or after the DUs or Sit Ups! Need just a little less? Only add +20 after each round. Annie is your Oyster, mix and match to fit your time, energy and travel.
Average time: As long as you choose!
+10 Reps x Exercise of choice
Pick two points of destination 50-100 meters in length. From one end sprint to the other. Perform 10 reps of any desired body weight exercise. Walk back to start and repeat immediately.
Repeat for desired or allotted time. Suggested 4-10 Rounds with a mix of exercises after each sprint.
Booty Or Bust
Average Time: 15-20 mins
Equipment: Butt Bands and YOU!
20 x Side Steps (band on ankles)
:30 x Wall Sit (*optional: Hold a weight if available)
10 x Air Squats or Goblet Squats
20e x Stanky Legs
10 x Jumping Lunges
10e x SL RDLs (use a long band for resistance, or wts if you have one!)
You can keep everything Body Weight only or add it weights when available! A mini band is highly recommended as it makes even the smallest exercises more challenging.
Travelers Push Up Challenge
Average Time: 5-10 mins
Every morning get up and perform a sub-max* set of UB Push ups.
Rest and relax (maybe brush your teeth or lay out your clothes)
Repeat 2-3 more times.
*Sub Max meaning 1-3 under what your absolute max UB set would be, aka keep a little in the tank for the next sets.
*Set a goal number in mind each round, it doesn’t matter how many you do just get up and get moving and help keep those push ups perfect for when you return back from vacation!
Fartlek is sweedish for “speed play” it is traditionally a form of long distance running intermixed with fast and slow running. But heres how you can have some fun with it.
Just running from point A and back can get a little tiresome. So like fartlik play with the speed of your run and throw in some body weight movements while you’re at it!
Average Time: 20-25 mins (or modified to whatever time you want!)
Quick Sprint for 10s, 10 Burpees, 30s jog x 5
Quick Sprint for 10s, 10 Air Squats, 30s jog x 5
Quick Sprint for 10s, 10 Push Ups, 30s jog x 5
Quick Sprint for 10s, 10 Lunges, 30s Jog x 5
Mix and match each movement, or play with the amount of rounds for each depending on time, distance or desired workout!
Scale down: would be a longer jog to recover more, or add in a 10-30s rest before each sprint!