On The Road Workouts! Pick a number between 1-30 and Enjoy.

Travel and Weekend Workouts

Here are some sample body weight workouts that can be performed anywhere.  All you have to do is pick a time that you have to workout, some movements, and get after it.  Anything is absolutely better than nothing!!

1.     Deck of Cards: Face Cards= 10, Aces= 11, Numbered Cards= Value

a.     Hearts= Buprees

b.     Diamonds= Squats

c.      Spades= Sit-ups

d.     Clubs= 10 meter shuttle

2.     20 Rounds of:

a.     5 Push-ups

b.     5 Air Squats

c.      5 Sit-Ups

3.     10 Rounds of:

a.     10 Walking Lunges

b.     10 Push-ups

4.     4 Rounds of:

a.     Run 400 m.

b.     50 Air Squats

5.     5 Rounds of:

a.     Run 200 m.

b.     10 Air Squats

c.      10 Push-Ups

6.     Blast Off

a.     Sit-Ups (10-9-8-7-6-5-4-3-2-1)

b.     100 m. Sprint b/t Sit-Ups

7.     AMRAP in 12 Minutes

a.     10 Push-ups

b.     15 Sit-ups

c.      20 Walking Lunges

8.     2 Rounds: 2 Minutes each station

a.     MAX Push-Ups

b.     MAX Sit-ups

c.      MAX V-ups

d.     MAX Squats

9.     Run 1 mile… 20 Jumping Lunges every minute

10.   For Time:

a.     100 Buprees

11. Run 1 mile… 10 Air Squats every minute

12. 4 Rounds of:

a.     10 HSPU or 30 sec. HS Hold

b.     400 m. Run

13. 10 Rounds of:

a.     10 Burpees

b.     100 m. Run

14. TABATA (20 sec. On; 10 sec. Rest

a.     Push-ups

b.     Sit-ups

c.      Squats

15. For time:

a.     Burpees (10-9-8-7-6-5-4-3-2-10

b.     V-ups (1-2-3-4-5-6-7-8-9-10)

16. For time:

a.     400 m. Run

b.     50 Squats

c.      400 m. Run

d.     50 Sit-ups

e.     400 m. Run

f.      50 Push-ups

g.     400 m. Run

17.   For time:

a.     800 m. Run (~5 minutes)

b.     25 Burpees

c.      50 Squats

d.     800 m. Run

18.  21-15-9

a.     Chair dips

b.     Handstand Push-ups (Sub= Push-ups)

c.      Jumping Squats

  

19.   For Time:

a.     21 Push-Ups

b.     42 Squats

c.      15 Push-Ups

d.     9 Push-Ups

e.     18 Squats

20.   “Annie”  50-40-30-20-10

a.     Double Unders (singles x3)

b.     Sit-Ups

21. For Time: 10-9-8-7-6-5-4-3-2-1

a.     Buprees

b.     Push-Ups

c.      Jumping Squats

22. For time:

a.     50 Burpees

23. AMRAP in 15 Minutes

a.     5 Push-ups

b.     10 Sit-ups

c.      15 Squats

24.  10 Rounds of:

a.     10 Push-ups

b.     10 Squats

c.      10 Sit-ups

25.   7 Rounds of:

a.     7 Squats

b.     7 Burpees

26. For time: (50-40-30-20-10)

a.     Walking Lunges

b.     Push-ups

c.      Sit-ups

                                               i.     90 sec. Jump Rope b/t sets.

27. 4 Rounds of:

a.     100 Singles

b.     400 m. Run

c.      10 Buprees

d.     10 Pull-ups

e.     10 Knees to Elbows (sub= v-ups)

28.   GI Jane

a.     100 Burpee Pull-Ups

29. For Time:

a.     Pull-Ups (21-18-15-12)

b.     Knees to Elbows (21-18-15-12)

c.      Squats (50-50-50-50)

30.  Body Weight Fran (21-15-9)

a.     Burpees

b.     Pull-Ups