Keeping up with your training can be difficult when travelling. If you find yourself unable to make it out to a gym or have limited access to equipment, try out some of these fun workouts. They are broken up based on equipment requirement. Although the workouts involve more basic movements, do not forget to train safe and smart! 

Notes:

  • Remember to warm-up before you begin your workout. E.g. 2 sets: 5 Burpees/10 Air Squats/20 Mountain Climbers.
  • Pick weights/scales that are challenging but do not hinder you from hitting full range of motion.
  • Be weary of earphones! They may get in the way.
  • Turn "auto-lock" off, if you are using your phone as a timer.
  • Keep in mind that when you are travelling your diet may not be what it usually is, so do not be discouraged if your performance is not what you are used to.
  • Have a great workout!

NO EQUIPMENT REQUIRED

 "2 Legit, 2 Quit"
For time:
200 air squats

"Tabata"
20 secs on, 10 secs off - 8 rounds:
Squats
followed by....
Push-ups

"Three Tens"
5 rounds:
30 sec handstand hold
30 air squats

"Quickie"
5 rounds:
5 handstand push-ups
10 burpees

"Can't Stop, Won't Stop"
For time:
100 burpees

"Walk It Out"
10 rounds:
10 walking lunges
10 push-ups

"Dice"
4 rounds:
10 vertical jumps
10 push-ups
10 sit-ups

"Death by Burpees"
On a continuous clock..
Minute 1- 1 burpee
Minute 2- 2 burpees
Minute 3- 3 burpees
...
Continue until you cannot complete the reps in the allotted time
 

"Century Club"
10 Rounds:
10 push-ups
10 sit-ups
10 squats

"That Pump Tho"
For time:
100 push-ups

"Two Quarters"
For time:
50 push-ups
50 air squats
50 hollow rocks

"Countdown"
10-9-8-7-6-5-4-3-2-1:
Burpees
Sit-ups

"Freeze"
5 rounds:
1 minute handstand hold
1 minute hold in the bottom of a squat

"Deduction"
50-40-30-20-10
Sit-ups
Air squats

MINIMAL EQUIPMENT

TRACK - TREADMILL

"Susan"
5 rounds:
Run 200m
10 squats
10 push-ups

"Stabilization" 
3 rounds:
800m run
2 min plank
25 mountain climbers

"Run Forrest Run"
5 rounds:
400m sprints

"Heart Racer"
For time:
400m run
50 squats
400m run
50 push-ups
400m
50 sit-ups
400m run

"60 Seconds"
For time:
Run a mile
BUT - lunge 30 steps every  1 minute

"Run Around"
3 rounds:
50 sit-ups
400m run

"Jump Start"
3 rounds:
Sprint 200m
25 push-ups

"Surfer on Acid"
3 rounds:
400m run
21 burpees
 

pull-up bar

"Cindy"
AMRAP 20
5 pull-ups
10 push-ups
15 air squats

"Shake It Out"
For time:
100 air squats
100 pull-ups
200 push-ups
300 squats
100 lunges

"Barbara"
5 rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
*Rest 3mins between
sets

"Vaca"
5 rounds:
Max pull-ups
Max push-ups
10 burpees
*Rest 1 min between rounds

dumbbells

 "Extension"
4 rounds:
15 DB thrusters
15 burpees

"Hopped Up"
AMRAP 7:
3 DB thrusters
3 lateral burpees
6  DB thrusters
6 lateral burpees
9 DB thrusters
9 lateral burpees
*Add 3 repetitions per round

"The Line-up"
3 rounds:
50 air squats
40 sit-ups
30 push-ups
20 burpees
10 DB snatch

"Double Up"
AMRAP 10:
30 double unders
15 push-ups

"Pace"
For time:
100 DB thrusters (weight you can perform 15+ reps )

"Hammer Time"
5 rounds:
10 DB power cleans
15 sit-ups

"Lawnmower"
4 rounds:
15 DB Snatches
7 burpees

"Deadbell"
AMRAP 15:
9 DB Deadlifts
6 DB Front Squats
3 DB Push Press
*50/35lbs.

jump rope

"Curve Ball"
For time:
100/80/60/40/20 DUs
50/40/30/20/10 Sit-Ups
25/20/15/10/5 Air squats

"Doubled Over"
AMRAP 8:
15 sit-ups
30 double-unders

"Annie"
50-40-30-20-10
Double-unders
Sit-ups

"No Doubt"
4 rounds:
100 double-unders
35 push-ups

row

"Doctor's Orders"
3 rounds:
50 air squats
35 push-ups
20/15 calorie row

"Dash"
20 x 20 secs sprint
*40 secs rest in between each
set

"Down the Water"
5 rounds:
500m row
15 burpees over the
erg

"Pyramid"
1-2-3-4-3-2-1 minutes
*1 min easy row in between each
set

"Fours"
4 x 4 minutes
*1 min easy row in between
each set

"Hold On"
5 x 500m
* 1-2min rest in between each set

pool

"Rocket"
AMRAP 30:
50m swim
10 push-ups
15 air squats

"Freestyle"
5 x 50 meters, with 10 seconds rest between sets
4 x 100 meters, with 20 seconds rest between sets
3 x 150 meters, with 30 seconds rest between sets
2 x 200 meters, with 40 seconds rest between sets
1 x 250 meters

"Stroke Rate"
For time:
300m swim
30 push-ups
30 sit-ups
30 air squats
300m swim

"Down Under"
For Time:
10/9/8/...3/2/1 lengths swim
*1 length underwater in between each set