October 21, 2012 · DNA · Exercises · Tips

Vacation & Travel Workouts: The Big Fat List

Room service please!

Ladies and gentlemen, here's a great list of travel workouts.

Pick one that suits your mood or mix and match, but aim for BALANCE. If you have access to weights, this means push and pull in all three directions:

Up: press, push press, pull-up, handstand push-up (shoulder to overhead)
Lateral: push-up, row
Down: deadlift, sumo deadlift high pull

Squats are mandatory — you can do them nearly anywhere (elevators, in line for the boat, etc.), and core work can also be crammed into a busy day in a small space — plank while you watch the news. Tabatas make a terrific high-speed workout for hotel rooms (20 sec fast / 10 sec rest for 8 rounds: push-ups, sit-ups, squats).

ENJOY!!

Run 400 meters, 50 air squats — 4 rounds

30 lunges, 20 push-ups, 10 burpees — 4 rounds

Please, PLEASE do NOT do lunges like this guy! Make sure your weight is on your heel, and your knee is over your foot, not in front.

10-9-8-7-6-5-4-3-2-1: squat jumps and push-ups

Air squats (max reps in 1 min), rest 30 sec; push-ups (max reps in 1 min), rest 30 sec; sit-ups (max reps in 1 min), rest 1 min — 3 rounds

30-25-20-15-10 double unders / 25-20-15-10-5 push-ups

Run 1 mile (15 squats + 10 push-ups every minute)

Squats and sit-ups: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

100 burpees for time

10 speed burpees, rest 30 sec — 10 rounds

Lunges, burpees, sit-ups: 10-9-8-7-6-5-4-3-2-1

4 x 400 meters, 3 min rest between rounds

800-meter run, 2 x 200-meter sprint, 4 x 100-meter sprint

25 squats, 20 push-ups, sprint 200 meters — 4 rounds

Try to complete 15 rounds in under 12 min of: 7 jump squats and 7 push-ups

3 rounds of: 10 supermans, 20 push-ups, 30 sit-ups, 40 squats

4 rounds of: 20 jumping split lunges, 20 push-ups, 20 squats, run 400 meters

4 rounds of: 21 squats, 15 push-ups, 9 burpees

4 rounds of: 25 jumping lunges, 10 handstand push-ups, run 200 meters

3 rounds: run 400 meters, 15 handstand push-ups

5 rounds of: 10 stationary lunges, 10 stationary reverse lunges, 10 jumping split jumps, 10 handstand push-ups

5 rounds of: 25 double unders, run 200 meters, 25 push-ups

3 rounds: 50 walking lunge steps (hands on head), 20 burpees

21-15-9: pull-ups, handstand push-ups, burpees

AMRAP 15: 15 burpees, run 200 meters

3 rounds: 50 air squats, 15 handstand push-ups

5-4-3-2-1-2-3-4-5 wall climbs; do 20 air squats after each set of wall climbs

Great improvisation to use the bench for dips and towel as a mat. Not sure about that pillow though!