The Ultimate Travel Workout

 

Pretty catchy title, ey ?

That’s what I thought.

While I was traveling I saw myself faced with situations in which I didn’t have access to any sort of gym, not even a bar to do Pull-Ups with, hell, not even a damn park bench to do Tricep-Dips on because every single bench in the park was used by loved up couples and other people who don’t work out because they actually do have a social life and other things do to then lifting (what a bunch of losers).

So here’s a workout that you can perform anytime, anywhere, with absolutely no equipment needed – just as promised. 

The workout consists of three different circuits with three different exercises in each circuit. The exercises in each circuit are to be performed directly one after another with no rest in between. That way the heart-rate stays elevated over an extended period of time and more calories are burned as a result.

 


Circuit 1: Upper Body (Chest, Shoulders and Triceps) – To be performed 5 times, 60 secs rest

  • Dand x 5
  • Diamond Push-Up x 5 
  • Push-Up x amrap (as many repetitions as possible)

Circuit 2: Lower Body (Quads, Glutes, Hamstrings and Calves) – To be performed 5 times, 30 secs rest

  • Single Leg Box Squat x 10
  • Single Leg Romanian Deadlift x 10
  • Single Leg Calf-Raise x 15

Circuit 3: Core (Abs And Lower Back) – To be performed 5 times, 30 secs rest

  • Oblique Crunch x 10
  • Crunch x 20
  • Plank for 60 secs

 

And there you go, here’s your first full body, zero equipment, bodyweight only workout!

It burns a ton of calories, engages all major muscle groups and keeps you occupied for at least an hour to an hour and a half. Feel free to add extra repetitions or sets to make the workout more challenging as you progress and don’t feel intimidated if you can’t perform as many repetitions as suggested in the routine. Just give it your best shot and you’ll be fine!

Give it a try and let me know what you think in the comments!


 

In my next post I will explain the science behind this workout and the way it’s designed so you understand how a good routine should be structured. This will make it easier for you to switch up certain exercises in a more sensible way or even create your own routine.

Furthermore I will provide tutorials on some of the more advanced exercises in this routine and give you guys other variations to switch it up a bit to keep your workouts interesting and fun.

Thanks for your time!

 

Advertisements

9 thoughts on “The Ultimate Travel Workout

    1. A dand, also called Tibet Push-Up, is an exercise originally used in yoga practices. You start in a pike position, which means that your arms and upper body are in a 90 degree angle to your legs, both arms and legs locked out, and then start lowering your upper body to almost touching the ground by bending your elbow joints and basically diving through your arms. Once you’ve pushed your upper body through your arms you start elevating again by extending your arms and locking your elbow joints out. In the finished position your legs are completely locked out and aligned with your hips, both being hold close to the floor while your lower back is hyper-extended (which means it’s bent backwards) and your upper body is held upright by your arms.
      I realize that this must sound quite complicated and confusing but it really isn’t. I’m gonna post an article with illustrated tutorials on all the excersices used in the programme very soon, so look out for that ! 🙂

      Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.