Traveling Workouts-Minimal equipment Workouts- OC Bend, Oregon

Traveling| Minimal Equipment| Track | Home 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- these aren’t organized in any specific fashion. Complete at your own risk. 

The workouts listed below are great for travel, needing to workout at home, not having equipment, or just for a sunny day in the summer and you want to do something outside.  For some great books about training with little equipment check out The Naked Warrior by Pavel, and The Encyclopedia Of Underground Strength and Conditioning 

Workouts:

Just Get moving!

1. 400m walking lunges. A great workout for a track. In a hotel room complete 200 lunges. 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 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- Be creative when looking for a pull up bar. I have found kids parks usually have something that will work. Sub push ups for dips if necessary.

 Lots of Burpees:

7. 50 Burpees for time
8. 100 Burpees for time
9. 150 Burpees for time
10. 100 burpee pull ups for time – Also known as “GI Jane” workout
11. “GI Joe”: 50 Burpee Pull-Ups

Upper Body Focused:

12. 100 strict pull ups for time –This could be done not for time but for quality of reps such as chin completely over bar or chest to bar.
13. Handstand Push-Ups and Pull Ups: 15-1, 13-3, 11-5, 9-7, 7-9, 5-11, 3-13, 1-15 –Any wall can be used for handstand push ups. This can be scaled to more manageable sets. Handstand push ups can be subbed for push ups as well for a more classic push/pull workout.
14. 10 rounds: 12 Burpees – 12 Pull-Ups
15. Do 1 Pull-Up the first minute, 2 the second, 3 the third . . . for as long as possible –This can be switched out to push ups, air squats, double unders, burpees, etc-This is a classic DEATH BY………..workout pick a movement and add one rep each minutes until failure.

Named workouts -Girl named workout or Hero Workouts:

16. “Chelsea”: 5 Pull-Ups – 10 Push-Ups – 15 Squats – Every Minute on the minute for 30 minutes.
17. “Barbara”: 20 Pull-Ups – 20 Push-Ups – 40 Sit-Ups – 50 Squats – 5 Rounds for time.
18. “Angie”: 100 Pull-Ups – 100 Push-Ups – 100 Sit-Ups – 100 Squats
19. “Cindy” 5 pull ups, 10 push ups, 15 air squat – complete as many rounds as possible in 20 minutes.
20. “JT”: Handstand Push-Ups – Dips – Push-Ups: 21-15-9 of each
21. “Heavy Cindy”: As many rounds as possible in 20 minutes: 15 Pull-Ups – 30 Push-Ups – 45 Squats
22. “Angelina”: 60 Handstand Push-Ups – 80 Pull-Ups – 100 Pistols – 120 Sit-Ups Grab a friend to complete this workout.
23. “Trevor”: 300 Pull-Ups – 400 Push-Ups – 500 Sit-Ups – 600 Squats – Complete this workout with a partner.

Jump Rope Needed:

24. 50 Squats – 100 Rope Jumps – 5 Rounds –
25. 3 rounds: 50 Double-Unders – 75 Squats-
26. Double-Unders – Push-Ups – Pull-Ups: 50-30-20 of each -Jump rope needed
27. For time: 50 Sit-Ups – 50 Double-Unders – 50 Sit-Ups – 50 Walking Lunges – 50 Burpees – 50 Sit-Ups
28. “Annie”: Double-Unders – Sit-Ups: 50-40-30-20-10 of each

Gymnastic based:

29. 7 rounds: 10 Pistols(single leg squats) – 12 Dips – 15 Pull-Ups
30. As many rounds in 20 Minutes As many rounds as possible: 5 Box Jumps – 10 L Pull-Ups – 15 Knees-to-Elbows
31. 20 minutes to complete as many rounds as possible: 5 Handstand Pushups – 10 L Pull-Ups – 15 Lunges
32. 5 rounds: 50 Air Squats – 30 Pull-Ups – 15 Handstand Push-Ups

Little Bit of everything:

33. For time: 25 Inverted Burpees – 25 Pull-Ups – 25 Burpees – 5 Rounds – invereted burpee- lay down on your back- and get to your feet
34. Tabata Something Else” – Pull-Ups – Push-Ups – Sit-Ups – Squats – 20 sec on, 10 sec off – 8 Rounds of each for reps. To complete a tabata cycle – complete 8 rounds of :20 of work and :10.
35. Tabata any four movements – rest 1 minute between each tabata cycle.

Running dominant:

36. Run 5k
37. Sprint 400 Meters Uphill – Sprint 400 Meters Downhill. Run 800 Meters – 4 Rounds – rest 4 minutes between each run
38. Run 100 Meters for Time – 10 Rounds – rest 1-5 minutes between sprints. Record each sprint time
39. 400 Meters Run – 2 Min Rest – 4 Rounds
40. Run 100 Meters for Time – 10 Rounds – rest 1-5 minutes between sprints. Record each sprint time
41. 3 rounds, rest 2 minutes between rounds. Run 800 Meter-Pick a pace and try to be consistent. –Record all 3 800’s-try to be within :10 of each interval
42. Run 10k -Map my run or a similar app is a great tool if you are running in an unfamiliar place-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!
43. “Griff” 2 rounds: Run 800 Meters – Run 400 Meters Backwards – We recommend doing this on a track or other safe environment
44. In one hour: run as far as possible – this can be walk for as far as possible as well

Leave it up to chance!

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) Suggested Set up for cards: Hearts= air squats , Spades = Push Ups, diamonds = lunge steps, clubs = Pull ups -Alternative 1: Hearts = Pistols, Spades = plank push ups, diamond=jumping squats, clubs= jumping jacks -Alternative 2: Hearts= Jumping lunges, Spades= Handstand push ups, Diamonds=burpees, Clubs=Squat thrusts – Pick and choose movements from those listed. -Add Jokers as a 400m to any of the above variations

Who said CORE WORK – We want those abs!

46. 500 Flutter kicks, 500 scissor kicks, 100 V-Ups for Time!
47. Complete 200 Supermans and 200 hollow rocks
48. For time: 100 anchored sit ups, 50 Mountain Climbers, 100 squat thrusts, 50 V – ups

Leg Death

49. 300 Air squats – Complete in as big of sets as possible – every time you break – complete 10 lunge steps
50. 100 Jumping lunges, 25 push ups, 100 air squats, 25 push ups, 100 walking lunges for time

BONUS workout

Pick something up that is heavy and carry it 400m. Try to set it down the least amount of times possible. This is a great workout for the beach!

Book a Free Consult to learn how to get started!

Thank you for checking out OC in Bend, Oregon. OC is Central Oregon’s premier CrossFit/Personal Training/Sports Performance facility.