Travel Workouts

From the PDF that’s been floating around, unsure of origin:

Travel Workout Collection

Basic Workouts – No equipment necessary.

The only requirement is proper workout attire and sometimes a

jump rope. DO THEM WITH INTENSITY FOR TIME!!!

Warm up

  • 15-second Samson Stretch
  • 10 Wall Squats
  • 10 Sit-ups
  • 10 Bend and Reach
  • 10 Pushups
  • 3 Rounds

1

  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
  • 1 Round for Time

2

  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
  • 3-5 Rounds for Time

3

  • 5 Pushups
  • 10 Situps
  • 15 Squats
  • Max Rounds in 20 minutes

4

  • Lunges (each leg)
  • Handstand Push-ups
  • 21-15-9 Rep Rounds for Time

5

  • Run 400 meters (or any sprint distance – 1:30-2:30 min long)
  • 50 squats
  • 25 pushups
  • 3 Rounds for Time

6

  • Run 1000 meters (about 3-5 minutes)
  • 100 squats
  • 50 Pushups
  • 1 Round for Time

7

  • Squats for time (pick a number between 100-500)
  • 1 Round for Time

8

  • Burpees
  • Pushups
  • Situps
  • 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

9

  • 5 Handstand push-ups
  • 10 Pistols
  • Max Rounds in 20 minutes

10

  • Run 400 meters (1:30-2:30 mins)
  • 30 Squats
  • 5 Rounds for Time

11

  • Double-Unders (jump rope)
  • Sit-ups
  • 50-40-30-20-10 Rep Rounds for Time

12

  • Single unders
  • Pushups
  • 50-40-30-20-10 Rep Rounds for Time

13

  • Burpees (50-150 – pick a number and go for it!)
  • 1 Round for Time

14

  • Run 800 meters (Run about 5 mins)
  • 50 Squats
  • 50 Sit-ups
  • 3 Rounds for Time

15

  • Run 1 mile
  • 100 Push-ups
  • 200 Squats
  • Run 1 mile
  • 1 Round for Time

16

  • Handstand Push-ups
  • Chair Dips
  • Push-Ups
  • 21-15-9 Rep Rounds for Time

17

  • 21 Pushups
  • 42 Squats
  • 15 Pushups
  • 30 Squats
  • 9 Pushups
  • 18 Squats
  • 1 Round for Time

18

  • Walking Lunges – pick a distance (100-400 meters) and go for it.
  • No quitting!
  • 1 Round for Time

19

  • 10 Turkish Get-ups (1 or 3 gallon jug of water)
  • 20 Double-Unders
  • 30 Walking Lunges
  • 40 Push-ups
  • 30 Squats
  • 20 Leg lifts
  • 10 Box Burpees
  • 2 Rounds for Time

20

  • Run 400 meters
  • 50 Squats
  • Run 400 meters
  • 50 Push-ups
  • Run 400 meters
  • 50 Sit-ups
  • Run 400 meters
  • 1 Round for Time
  • Run 1000 meters (about 3-5 minutes)
  • 100 squats
  • 50 Pushups
  • 1 Round for Time