f i e

Travel Workouts

Flexible Dieting

 

If you are travelling, unable to make it to the gym, or just feel like staying at home try one of these travel-friendly workouts. They require minimal equipment and many of the workouts take less than 10 minutes. Although it might not be as intense as your current exercise regime, it is better than nothing! When you stay active you are more likely to make better nutrition choices throughout your travels.

Tips:

  • Play music off of your phone. Headphones get in the way!
  • Use the timer on your phone and switch the auto-lock to “off.” Consider downloading fitness timers for tabata intervals.
  • Scale accordingly to keep the intensity high
  • Stick to movements you are familiar with so you know that you are reaching the full range of motion and completing the exercise with good form
  • Hotel: Jump on the treadmill right when you get to the hotel gym. Start walking or jogging while you decide your workout. Pack your skipping rope and make use of the dumbbells that most hotels have on hand!
  • Home:  Consider investing in a pair of dumbbells or a kettlebell to add variety to your workouts. Map out a 400m loop or rely on your skipping rope for cardio.

21-15-9
(Invisible Fran)

  • Jump squats
  • Push-ups

10 rounds for time

  • 10 burpees
  • 10 squats

For time

  • 150 burpees

Tabata (8 rounds: 20 seconds on / 10 seconds off)

  • Air squats
  • Push ups
  • Sit ups
  • Burpees

* do all 8 rounds (4 min) at one movement before moving to the next * 

Treadmill workout (one minute on, one minute off)

0 - 2 - 4 - 6 - 8 - 10 - 8 - 6 - 4 - 2- 0

(the numbers represnt the incline set on the treadmill - you will spend one minute at each incline with a one minute break between) 

Note: The workout has 11 minutes of running (but it is intense) with 1 minute breaks between intervals (21 minute total to complete the run). The goal of the workout is to choose a challenging pace but one you can stick with the entire ladder. The rounds of 0-4 incline will be warm up and 6-10-6 incline will  be challenging. From 4-0 incline will be a cool down. Push yourself to stay on the treadmill for the entire minute as you get a full minute break between intervals.

 

3 rounds, one minute at each station

  • Squats (with weight if available)
  • Push ups
  • Box jumps (find something outside to jump onto)
  • Sit ups
  • Burpees
  • Rest 

10-9-8-7-6-5-4-3-2-1

*with a 100m sprint between each set

For Time

  • 400 m walking lunge

5 Rounds (each for time)

  • 400 m run

* rest as needed between

The Crippler

100 dumbell thrusters (55/35)

*set a clock for each minute. At the start of the minute complete 5 burpees. Use the rest of the minute to chip away at the 100 thrusters.

50-40-30-20-10
(Annie)

  • Double unders
  • Sit ups

4 Rounds For Time

  • 400m run
  • 50 air squats

5 Rounds For Time

  • 800m run
  • 30 air squats
  • 30 push ups 

For Time

  • 100 double unders (or jumping jacks)
  • 75 air squats
  • 50 push ups
  • 25 burpees 

10 rounds (90 seconds on, 30 seconds off) 

  • 100 m run
  • 10 kettle bell swings
  • max rep push ups

10-9-8-7-6-5-4-3-2-1

  • Air squats
  • Push ups
  • Burpees

*between each set do 20 double unders *

Note: do 10 air squats, 10 push ups, and 10 burpees then 20 double unders, next do 9 of each movement and 20 double unders all the way down to 1 of each movement! 

In 3 minutes (score is total burpees over the 3 rounds) 

  • 20 air squats
  • 20 push ups
  • as many burpees as possible in the remaining time


* repeat this 2 more times for 3 total rounds * 

20 min AMRAP (modified Cindy) 

  • 5 push ups
  • 10 sit ups
  • 15 air squats


*score is total rounds

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