No Gym? No Problem.

Here's a list of small workouts that are great to do while traveling. Pick 2 or 3 or combine one with a run for a great workout when you can't get to a gym! 

Run one mile lunging 30 steps every 200m (or 2 minutes). 

Run 400m. Do 20 air squats. x 3 (time each round).

10 push-ups, 20 sit-ups, 10 air squats x 5. + run

For time:
21 air squats
21 push ups
15 air squats
15 push ups
9 air squats
9 push ups

100m sprint x 10. Rest 2 mins in between. 

15 air squats on the minute
21-15-9 overhead press
21-15-9 goblet squats
21-15-9 push-ups
(work through the 21-15-9 sets and stop to do your squats on each new minute)

Run 200m
20 air squats
20 push ups
x 3

For time:
30 burpees
20 air squats
20 walking lunges (knee touches, stand to full extrension, R&L leg = 1)

30 second handstand hold (against wall if needed)
30 second bouncing squat
30 second rest
x 8

Sprint 100m and do 15 push ups. x 5. Write your time for each. 

Run as far as you can. Track your milage. 

Set a clock for 2m 30s:
1 lap on the track (400m)
+ as many mountain climbers as you can
then rest 2 mins. 
x 4

In one minute, do as many push-ups as you can. In one minute, do as many sit ups as you can. Run 1.5 miles for time. 

10 box jumps (or stair, or whatever you have)
10 push ups
10 sit ups
x 10

5 push ups
5 squats
5 sit ups
x 20

Run one mile. Do 10 air squats at the beginning of each minute. 

200 air squats for time
100 push ups for time

8 rounds: 20s of work/10s of rest
Jumping Jacks
Knees to Elbows
Sit Ups
Write down how many you do during your working sets and add at the end for your total score. You can substitute any moves. Look up "Tabata Work Outs" for more ideas. 

For time:
20 squats
20 burpees
20 push ups
x 3

20 tuck jumps
30 second handstand hold
x 3

On the minute:
1 push up
1 air squat
1 sprint (about 50m)
Each minute, add one push up and one air squat. sprint distance stays the same. use whatever time you have remaining in the minute to rest. As you progress, rest time decreases. 

If you have a dumbell:
1 minute of DB Deadlift
1 minute of DB runs
1 minute of DB 1 arm shoulder to overhead press
1 minute of DB walking lunge
1 minute of Rest
x 3

50 pull ups
50 push ups
50 straight leg sit ups

For time:
30 jump rope
10 25m sprints
10 wall climbs
15 sit ups
30 jump rope
8 sprints
8 wall climbs
15 sit ups
30 jump rope
6 sprints
6 wall climbs
15 sit ups
30 jump rope
4 sprints
4 wall climbs
15 sit ups
30 jump rope
2 sprints
2 wall climbs
15 sit ups

For time:
800m run
Sit Ups
800m run

5 minutes of jump rope
4 minutes of farmers carry (find something heavy)
3 minutes walking lunges
2 minutes burpees
1 minute of wall climbs

100 air squats
15 mins stairs
15 min run

Partner workout:
25 sprints (alternating partners)
50 high five push-ups (both hands clapped = 1)
100 sit ups (only 1 partner works at a time)
10 partner carrys (same length as your sprint. piggyback!)
150 partner jump over's (jump over partner's legs)
100 walking lunge steps (work together, each partner do 50)
50 burpees (jump over partners legs, only one person working at a time)
25 sprints (alternating partners)

30 Second Handstand Hold x 5 (time yourself for total handstands. rest in between as needed)
Run 800 Meters x 2 (your rest time between the 2 runs will be your total time from the line above)


FitnessLyssa Scott