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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

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

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

5 rounds for time:

  • 100 ft bear crawl
  • 100 ft standing broad jump

 

8 rounds for time:

  • 14 pistols (scale to lunges)
  • 14 push ups

10 rounds for time:

  • 15 air squats
  • 7 tuck jumps

21-15-9 (modified JT):

  • Handstand Push-ups
  • Chair dips
  • Push ups

For time:

  • 21 push ups
  • 42 squats
  • 15 push ups
  • 30 squats
  • 9 push ups
  • 19 squats

For time:

  • Run 400 m
  • 50 squats
  • Run 400 m
  • 50 push ups
  • Run 400m
  • 50 sit-ups
  • Run 400 m
  • 50 burpees

10 rounds:

  • Sprint for 100m
  • rest 1 min

3 rounds (Modified Michael):

  • Run 800m
  • 50 Good mornings
  • 50 sit ups

5 rounds for time:

  • Run 800m
  • 25 kettlebell swings
  • 25 burpees 

* scale to 400m run, 15 kettlebell swings, and 15 burpees

1-2-3-4-5-6-7-8-9-10
Burpees
10-9-8-7-6-5-4-3-2-1
Jump Squats

perform 1 burpee and then 10 jump squats, 2 burpees and then 9 jump squats, 3 burpees and then 7 jump squats, etc. *

6 Rounds for Time:
10 push ups (or pike push-ups to simulate handstand push-ups)
12 burpees
20 sit ups

5 Rounds
In 4 minutes, complete:
- 400m run
-1 round of modified "Cindy" (5 push ups, 10 sit ups, 15 squats)
- max burpees in remainder of time
Rest 2 minutes (repeat for 5 rounds total)

5 rounds

In 3 minutes
20 dumbbell snatches
20 squats holding dumbells
max rep Devil's press with dumbbells
Rest 90 seconds (repeat for 5 rounds total)

* your score is the total number of Devil's press you complete.

For Time

30 dumbbell snatches (50/35)
45 burpees
60 dumbbell thrusters (50/35)
45 burpees
30 dumbell snatches (50/35)

"Hokey Pokey"
12 minute AMRAP:
15 kettlebell swings (32/24kg)
30 air squats
45 sit ups

*this is a CompTrain WOD

"Home Alone" 
For Time: 
50-40-30-20-10
Jumping Lunges 
Sit-ups

* this is a CompTrain WOD

7 Rounds
21 Sit-ups
15 Box Jumps (jump onto a picnic table or ledge if outside)
9 dumbbell or kettlebell deadlifts (whichever you have available)

For Time:
20 dumbbell snatches
20 lateral burpees over the dumbbells
20 squats holding dumbbells
20 lateral burpees over the dumbbells
20 dumbbell snatches

Interested in finding out more?

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