I’ve been doing a lot of traveling last month and was not always able to make it to the gym for a workout. Here are some workouts I put together that require NO EQUIPMENT at all. Just sneakers, your phone for music/ to time yourself, and a road (for some of the running workouts). Most of these require very little space and can be done right in your hotel room!
The following apps are very helpful:
Map My Run app for running distances.
Interval Timer to program tabata intervals or EMOMs!
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10-1
Burpees
Pushups
Situps
(10 burpees, 10 pushups, 10 situps, 9 burpees, 9 pushups, 9 situps, 8,8,8 etc…)
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AMRAP 20
400 meter run (approx)
30 jumping lunges (alternating)
20 plyo pushups
10 V-ups
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100 Burpees for time
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100 Burpees for time with a twist
On top of every minute perform 5 sit ups (start with sit ups)
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AMRAP 20
15 Air Squats
10 Situps
5 Burpees
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TABATA
Tabata Air Squats
1 minute Rest
Tabata Pushups
1 minute Rest
Tabata Situps
1 minute Rest
Tabata Burpees
1 minute Rest
Tabata = 8 rounds of :20 work, :10 rest.
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5 rounds
800 meter run (consistent pace)
Rest 1 minute
*Use Mapmyrun for distance (app on your phone). If not available: Do 3 minutes of running + 1 minute rest.
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3 Rounds
30 Air Squats
10 Burpees
30 Air Squats
10 Burpees
30 Air Squats
*Rest 3 minutes between rounds
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EMOTM 10
:20 plank + 10 push ups
*Scale plank time and pushups so you can do everything unbroken with at least :20 of rest each minute.
Stay consistent with the rep scheme you pick.
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50-40-30-20-10
Air Squats
Situps
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25-20-15-10-5
Push Ups
V-Ups
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EMOTM 30
5 burpees + 5 pushups + 10 alternating jumping lunges
*Aim to have at least :20 of rest every minute.
*Increase reps if too easy, decrease reps if too hard.
*Stay consistent with your rep scheme the full 30 minutes
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CORE WORKOUTS
EMOTM 10
10 V-Ups + :10 hollow hold (scale reps so you can complete full emotm)
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5 Rounds
1 minute plank
20 Russian twists
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5 Rounds
:10 hollow hold
10 V-Ups
10 tuck crunches
10 alternating jackknives
:10 hollow hold
*rest 1 min between rounds
*scaled reps to something you can do unbroken for the full set