HOME & TRAVEL WORKOUTS

Out of town? Use the listed workouts below to maintain movement and fitness while traveling. These workouts prioritize bodyweight movements and require minimal equipment. They are easy to accomplish in a backyard, living room, or hotel. Grab a friend, family member, or co-worker and get moving!

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Workout #1 - Everything Counts! (weights needed)

Warm up (5-10 minutes)
3 sets of 10 each:
Buttkickers, toy soldiers, good mornings, jumping jacks

WOD:
Perform the exercises and reps stated. Go at your own pace, but give it your all - rest as needed.

2 sets:

1/2 mile Run (treadmill or elliptical or run in place for 5 mins.)
10 Jump Lunges
20 Full Sit-ups
30 Burpees
40 Squats
50 Mountain Climbers

2-3 minutes rest

Repeat.

Accessory Ab Work:
:60 sec Plank
:30 sec Recovery
:60 sec Plank
:30 sec Recovery
:60 sec Plank
:30 sec Recovery

Cool Down & Stretch (5-10 minutes)

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Workout #2 - Hot & Sexy Booty & Legs!

Warm up (5-10 minutes)
2 sets:
:30 sec Squats
:30 sec Jumping Jacks
:30 sec Lateral Lunges (alternating sides)
:30 sec Bicycles

WOD:
Perform the following ladder at your own pace. Ladder the 2 exercises starting with 10 of each then 9 of each and then 8 of each and etc. all the way down to 1. Alternate between the 2 exercises stated before you move on. 1/4 mile recovery run after set 2 and 4 completion.

1st Superset:
Split lunges
Sumo Squats

First Superset:
Left Side Split Lunge 10
Right Side Split Lunge 10
Sumo Squat 10
Left Side Split Lunge 9
Right Side Split Lunge 9
Sumo Squat 9
All the way down to 1

2-3 minutes rest

Second Superset:
One Legged Deadlift with weights
Step-up (use bench or ledge)
1/4 mile Recovery Run

2-3 minutes rest

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Third Superset:
Side Lunges off bench
Calf Raises with weight in your hands

2-3 minutes rest

Fourth Superset:
Spiderman Plank- both legs
Snow Angels
1/4 mile Recovery Run

Cool Down & Stretch (5-10 minutes)

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Workout #3 - Tank Top Hottie!

Warm up (5-10 minutes):
Jump rope for 5 minutes, then do 2 sets:
10 push ups
10 sit ups

WOD:
Perform the following ladder at your own pace. Ladder the 2 exercises starting with 10 of each then 9 of each and then 8 of each and etc. all the way down to 1. You will alternate between the 2 exercises stated before you move on. 100 jump ropes after each set completion.

1st Superset: Can use machine or dumbbells
Chest Fly
Reverse Fly

Looks like this...

Chest Fly - 10 reps
Reverse Fly - 10 reps
Chest Fly - 9 reps
Reverse Fly - 9 reps
All the way down to 1 rep of each

100 Jump Ropes

1-3 minutes rest

2nd Superset:
Bird Dog - each side
Lateral Tap Downs

100 Jump Ropes

1-3 minutes rest

3rd Superset:
Arnold Press
Lumber Jacks

100 Jump Ropes

1-3 minutes rest

4th Superset:
Lying Triceps Extensions - each side
Lateral Curls

100 Jump Ropes

1-3 minutes rest

5th Superset:
Coffin Side Plank with Dip - each side

100 Jump Ropes

Cool Down & Stretch (5-10 minutes)

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Workout #4 - Core & More!

Warm up:
3 rounds:
10 push ups
10 sit-ups
10 air squats

WOD:
Perform the following exercises for the number of reps stated.

30 Jumping Jacks
30 Reverse Lunges (alternating sides)
30 Knee-Ups
20 Jumping Jacks
20 Reverse Lunges (alternating sides)
20 Knee-Ups
10 Jumping Jacks
10 Reverse Lunges (alternating sides)
10 Knee-Ups

2-3 minutes rest

Next: Stations: Perform each station for 3 sets performing 45 seconds of work/:10 seconds rest. Rest 2-3 minutes between each set.

Station #1: Bench Dips
Station #2: Spiderman Plank
Station #3: Box Jumps - use jump boxes, benches, or the curb
Station #4: Suicide Push-ups
Station #5: Pulse Squats/Quick Squats
Station #6: Jumping Jacks

Next: Tabata: Perform 20 seconds of wind sprints with 10 seconds rest for 8 sets (4 minutes).

20 sec Wind sprints
10 sec Recovery
Repeat 8 sets

Next: Perform 60 seconds of the exercises below with 15 seconds rest in between.

3 sets
60 sec Plank
15 sec Recovery
60 sec Mountain Climbers
15 sec Recovery

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Cool Down and Stretch (5-10 minutes)

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Workout #5: Legs Day Baby! (you'll need a bench or chair)

Warm Up:
3 minutes cardio of choice followed by 2 sets of:
20 alternating windmills + 20 alternating toy soldiers

WOD:
3 Rounds of the following Exercises:
30 sec Body Weight Squats
30 sec Alternating Reverse Lunges
30 sec Push-ups
30 sec Mountain Climbers

3 Rounds of the following Exercises:
30 sec Step-ups on Bench (L)
30 sec Step-ups on Bench (R)
30 sec Triceps Dips 30 sec

Rest 2-3 min rest

2 Rounds of the following Exercises:
30 sec Split Lunges on Bench (L)
30 sec Calf Raises
30 sec Split Lunges on Bench (R)
30 sec Rest

2-3 min rest

2 Rounds of the following Exercises:
30 sec Lateral lunges (L)
30 sec Mountain Climbers
30 sec Lateral Lunges (R) 30 sec Rest

2-3 min rest

Abs - 2 Rounds
30 sec Crunches
30 sec Plank (left)
30 sec Superman
30 sec Plank (right) 3
0 sec Reverse Crunches

Cool down & Stretch (5-10 minutes)
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Workout #6

Warm up:
2 sets: 40 jumping jacks + 10 burpees

WOD:
Exercises: (2-3 rounds for time)

10 Rainbows
20 Renegade rows (10 rows per side)
30 Push-Ups
40 Russian Twists
50 Wipers
1/4 mile run (1/2 forward jog, 1/2 backwards jog)

Cool down & Stretch (5-10 minutes)

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Workout #7 -Total Body Tabata Torture:

Warm up & Stretch
3 mins cardio and 3 minutes stretches

WOD:

Tabata Circuits: Complete a full 4 minute Tabata BEFORE moving on to the next station! Allow 1-2 minutes rest and then ROTATE! Perform a complete Tabata at each station. Tabata exercises need to be completed for 8 sets (or 4 minutes total) For example: 20 sec box jumps, 10 sec rest, 20 box jumps, 10 sec rest, 20 sec box jumps, and so on until you reach 4 minutes (8 sets total.)

Tabata #1:
Pull-Ups OR Row OR Dumbbell Deadlifts if no access to pull-up bars