Traveling Workouts

Traveling Workouts

Coach's Notes: Most of these workouts can be completed with little to zero equipment. Scales are listed below each workout. Please remember to consult a Dr. if you have any medical issues before starting any exercise program. These workouts are suggestions and fifty ideas.

  1. 400m walking lunges
    1. can be completed at a track. Or can be completed in a hotel room by taking 200 lunge steps. Record your time.
  2. 100 Push Ups, 75 Air Squats, 50 sit ups, 25 Burpees for time
  3. Every minute on the minute for 10 minutes; perform 20 scissor kicks with your legs, 5 push ups
    1. Scissor kicks: while lying on your back take your feet and cross them with your legs straight. Hands can be underneath your butt or to make it more difficult extend them outwards.
  4. 3 rounds: run 800ms and perform 50 push ups
  5. 3 rounds: Run 400ms and perform 25 burpees
  6. 30 Walking Lunges - 20 Pull-Ups - 400 M Run - 30 Box Jumps - 20 Dips - 400 M Run
    1. anything can be used as a pull up bar, jump on steps for a box, dips could be exchanged for push ups if necessary
  7. "Annie": Double-Unders - Sit-Ups: 50-40-30-20-10 of each
    1. A jump rope is needed
  8. Pull-Ups - Dips: 50-40-30-20-10 of each
    1. These numbers could be scaled to any descending combination, suches as 10-9-8-7-6-5-4-3-2-1 or 5-4-3-2-1
    2. Dips can be subbed for push ups
  9. 100 burpees for time
  10. 150 burpees for time
  11. 100 strict pull ups for time
    1. This could be done not for time but for quality of reps such as chin completely over bar or chest to bar.
  12. 50 Squats - 100 Rope Jumps - 5 Rounds
    1. Jump rope needed
  13. Handstand Push-Ups -Pull Ups: 15-1, 13-3, 11-5, 9-7, 7-9, 5-11, 3-13, 1-15
    1. Any wall can be used for handstand push ups. This can be scaled to more manageable sets.
    2. This can be done with push ups as well
    3. Classic push/pull
  14. 10 rounds: 12 Burpees - 12 Pull-Ups
  15. "GI Jane" 100 Burpee Pull-Ups
  16. Do 1 Pull-Up the first minute, 2 the second, 3 the third . . . for as long as possible
    1. This can be switched out to push ups, air squats, double unders, burpees, etc
    2. This is a classic DEATH BY………..workout pick a movement and add one rep each minutes until failure.
  17. 3 rounds: 50 Double-Unders - 75 Squats
    1. Jump Rope Needed
  18. "Chelsea": 5 Pull-Ups - 10 Push-Ups - 15 Squats - Every Min on the Min for 30 Mins
  19. "Barbara": 20 Pull-Ups - 20 Push-Ups - 40 Sit-Ups - 50 Squats - 5 Rounds
  20. "Angie": 100 Pull-Ups - 100 Push-Ups - 100 Sit-Ups - 100 Squats
  21. "Cindy"" 5 Pull-Ups - 10 Push-Ups - 15 Squats - As Many Rounds as Possible in 20 mins
  22. "JT": Handstand Push-Ups - Dips - Push-Ups: 21-15-9 of each
  23. 7 rounds: 10 Pistols - 12 Dips - 15 Pull-Ups
  24. "Heavy Cindy": As many rounds as possible in 20 minutes: 15 Pull-Ups - 30 Push-Ups - 45 Squats
  25. 26. Double-Unders - Push-Ups - Pull-Ups: 50-30-20 of each
    1. Jump rope needed
  26. 20 Minutes As many rounds as possible: 5 Box Jumps - 10 L Pull-Ups - 15 Knees-to-Elbows:
  27. 5 Handstand Pushups - 10 L Pull-Ups - 15 Lunges - AS Many Rounds as Possible in 20 Mins
  28. 5 rounds: 50 Squats - 30 Pull-Ups - 15 Handstand Push-Ups
  29. 20 rounds: 5 Pull-Ups - 10 Push-Ups - 15 Squats
  30. 50 Sit-Ups - 50 Double-Unders - 50 Sit-Ups - 50 Walking Lunges - 50 Burpees - 50 Sit-Ups
  31. "Angelina": 60 Handstand Push-Ups - 80 Pull-Ups - 100 Pistols - 120 Sit-Ups (Partners)
  32. "Trevor": 300 Pull-Ups - 400 Push-Ups - 500 Sit-Ups - 600 Squats (Teams)
  33. "GI Joe": 50 Burpee Pull-Ups
  34. 25 Inverted Burpees - 25 Pull-Ups - 25 Burpees - 5 Rounds
  35. "Tabata Something Else": Pull-Ups - Push-Ups - Sit-Ups - Squats - 20 sec on, 10 sec off - 8 Rounds of each for reps
  36. 5 Med Ball Cleans - 10 Pistols - 15 Double-Unders - As Many Rounds as Possible in 20 Mins
  37. Run 5k
  38. Sprint 400 Meters Uphill - Sprint 400 Meters Downhill
  39. . Run 800 Meters - 4 Rounds - rest 4 minutes between each run
  40. Run 400 Meters - 2 Min Rest - 4 Rounds
  41. Run 100 Meters for Time - 10 Rounds - rest 1-5 minutes between sprints. Record each sprint time
  42. 3 rounds, rest 2 minutes between rounds. Run 800 Meters
    1. Pick a pace and try to be consistent.
    2. Record all 3 800’s
    3. try to be within :10 of each interval
  43. Run 10k
    1. Map my run or a similar app is a great tool if you are running in an unfamiliar place
    2. If you have a known 10k time you may run out for half of your 10k time and run back. This works well as it motivates you to run faster home!
  44. "Griff" 2 rounds: Run 800 Meters - Run 400 Meters Backwards -
    1. We recommend doing this on a track or other safe environment
  45. "Deck of Death": Select 4 Movements and draw an entire deck doing the corresponding movement (suit) and reps (Ace=15, Face=10,#=the number on each card)
    1. Suggested Set up for cards: Hearts= air squats , Spades = Push Ups, diamonds = lunge steps, clubs = Pull ups
    2. Alternative 1: Hearts = Pistols, Spades = plank push ups, diamond=jumping squats, clubs= jumping jacks
    3. Alternative 2: Hearts= Jumping lunges, Spades= Handstand push ups, Diamonds=burpees, Clubs=Squat thrusts
    4. Pick and choose movements from those listed.
    5. Add Jokers as a 400m to any of the above variations
  46. In one hour: run as far as possible( can be done out for 30 minutes and then walk back, or any other variation)
  47. Complete 500 Flutter kicks, 500 scissor kicks, 100 V-Ups
  48. Complete 200 Squat thrusts for time with a 2 inch jump at top
  49. Complete 200 Supermans and 200 hollow rocks
  50. 100 Jumping lunge steps, 100 push ups, 100 air squats, 100 burpees for time

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