So, it’s been brought up to me a few times now about the difficulty of working out on the road. It’s true- what are you supposed to do when you have no equipment? You’re on vacation and/or visiting family? Working in camp?
I’ll give you the workouts I have sent my Dad while he’s working away, and also provide you with some useful links with workouts that other gyms have put together.
If you’re going to pick some workouts from the links below, try not to choose ones that are too similar (like doing push-ups one day, and burpees the next). We’re striving for balance, which can be tough to achieve with no equipment! If you can drop into a gym or have access to a pull-up bar, rower, or dumbbells, take advantage of it!
Stay conservative, there is no point hurting yourself while you’re away, you’re just trying to maintain the fitness you work so hard for at home. But don’t be afraid to mix things up, and try not to pick your favorites exercises all the time- don’t forget to work on your weaknesses (see article)!
Below are the workouts I have sent my Dad that he can do with extremely minimal equipment.
1) For time: 21-15-9 reps of:
– Air Squats.
– Push Ups (if needed break those into 2-3 sets/go on your knees).
– Sit Ups (with blanket or towel underneath).
2) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
– Alternating Lunges (bodyweight, or hold something overhead if available).
– Mountain Climbers (see video).
3) 4 rounds for time:
– 20 Jumping Jacks.
– 15 Air Squats.
– 10 Push Ups.
4) If you can run, I really like interval training (pick 1 of 3 options):
– Sprint to a telephone pole, then walk or jog to the next one.
– Hills or stairs- 1 minute on, 1 minute off- be careful with this as it bumps up the intensity.
– Map out 400m, time how long it takes you to run there, then rest/walk the same amount.
*Depending on your running ability, don’t go too crazy on these! Keep it at 3-5 sets, make sure you still warm up and cool down.
5) 15min AMRAP (as many rounds as possible):
– 250m Row (if an erg/rower is available) or 200m Run.
– 10 Burpees.
6) 3 rounds for time:
– 20 Step Ups onto a box (total- alternating legs). If there’s no box, use a sturdy bench or stairs.
– 15 Tuck Crunches (video– around the 2:45min mark).
– 10 Supermans (video– 1st variation, 1min mark).
7) 12min AMRAP (as many rounds as possible) of:
– 10 Chair Dips (video).
– 20 Alternating Lunges (bodyweight).
Don’t be afraid to contact me if you have any questions, either through the Contact Form on this website, email at firstname.lastname@example.org or find Raido Coaching on social media!
If you need any extra homework, check out my Resources page for reading, videos, and other goodies that should keep you engaged and learning while you’re away! http://www.raidocoaching.com/resources/
Remember, exercising is only part of the equation- getting lots of sleep, making solid nutritional choices, limiting alcohol intake and stress will all help you achieve your goals. But don’t forget to enjoy time with your family or on the beach because it’ll be over before you know it!
Jen, Freddy & Boo