Travel Workouts
Workouts & Restaurant Tips on the Go
Travel Tips
Eating Healthy at Restaurants
Traveling Workouts
1. MINI “MURPH”
1-mile Run
100 Push-ups
200 Air Squats
1-mile Run
Don’t have a pull-up bar? The classic Hero Workout “Murph” scaled down with spin – no pull-ups and slightly fewer reps. This should be more of a consistent sprint than a long grind.
2. INTERVAL CARDIO
10 Rounds for Time:
Sprint 100m
Walk 100m
When you’re sick of weights and gymnastic movements – some high-intensity intervals will fire up your heart rate.
3. “CINDY”
20min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
A classic workout. Familiar and perfect for an at-home workout.
4. DEATH BY “…”
AMRAP:
Choose 1 movement; Push-ups, Air Squats, or Burpees
Do 1 movement per minute at the top of every minute. Each minute adds an additional rep.
Go until you can’t complete the required reps in a minute
Pick your poison. This workout starts out deceptively easy and builds up. Great when you want a longer endurance workout.
5. SQUATS
300 Air Squats for Time
A quick workout that tests your aerobic and muscular capacity.
6. FULL-BODY SPRINT
7 Rounds for Time:
10 Push-ups
10 Air Squats
Run 200m
Short bursts of movements with high rounds. This workout will get you sweating quick!
7. BODYWEIGHT
8 Rounds for Time:
10 Push-ups
10 Air Squats
10 Burpees
10 Air Squats
A fairly well-rounded workout.
8. “MICHAEL”
3 Rounds for Time:
Run 800m
50 Back Extensions
50 Sit-ups
“Michael” is a great cardio and core-blasting workout. When the rest of your body is still tired from lifting, this can break up some soreness while building up your core.
9. FULL-BODY DECREASING LADDER
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Push-ups
Sit-ups
Quick full-body work.
10. GYMNASTIC MASTERY
20min AMRAP:
5 Handstand Push-ups
10 Pistol Squats
15 Pull-ups or Sheet Rows
For more advanced athletes – this at-home workout will trigger and test your sense of balance.
11. WELL-ROUNDED
For Time:
Run 400m
50 Air Squats
Run 400m
50 Push-ups
Run 400m
50 Sit-ups
Run 400m
A moderate length workout – great for a 20 - 30 minute workout and mobility session.
12. CORE-BLASTER
Run 1 mile
100 Sit-ups
100 Supermans
Run 1-mile
Take another break away from power movements and focus on your core and endurance.
13. LEG-BLASTER
10 Round AMRAP:
:30 seconds Max Squat Jumps
:30 seconds rest
This fairly short workout will light your legs on fire and have you wheezing fast! Great when time is short.
14. 8-MINUTE WORKOUT
2 Minutes Max Push-ups
1 Minute Rest
2 Minutes Max Sit-ups
1 Minute Rest
2 Minutes Max Air Squats
Another short workout for at-home. Treat each round like an all-out sprint.
15. MOBILIZE
1 Minute Handstand
1 Minute Hold Bottom of Squat
Repeat as many times as you’d like
After a tough week of workouts, we all need a break. This workout is low-impact but will activate and stretch your muscles for a good mobility workout.
16. DISTANCE BURPEES
For Time:
800m of Broad Jump Burpees
Ideal if you have a wide and long space to move. No one wants to do an 800m workout in a hotel room, or on busy sidewalk.
17. BODYWEIGHT TRIPLET
For Time:
21-15-9
Sit-ups
Push-ups
Air Squats
Quick, efficient, and full body. Treat this workout like a sprint.
18. “FANTASTIC 50”
For Time:
50 Jump Tucks
50 Push-ups
50 Air Squats
50 Handstands
50 Walking Lunges
50 Sit-ups
50 Second L-Sit Hold
50 Burpees
“Fantastic 50” is a longer workout– great for building endurance. It will be a full-body test and offer some good balancing and core work.
19. 5K
For Time:
Run a 5k
When all else fails, just get outside (or on the treadmill) and run!
20. UPSIDE DOWN
5 Rounds for Time:
:30 Seconds Handstand
20 Air Squats
Spend some time honing your handstand holds.