Travel Workouts

Les exercices de voyage sont spécialement conçus pour se faire avec peu de matériel, par exemple en vacances. Dans la plupart des centres de villégiature, vous avez quelque part un lieu public ou une aire de jeux où vous pouvez utiliser des rampes d’escalade.

ANGIE

For time

  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 Sit-Ups
  • 100 Squats

Complete all reps of each exercise before moving to the next

ANNIE

50-40-30-20-10

  • Double Unders
  • Sit-Ups

BODYWEIGHT ONE

100-75-50-25

  • Sit-Ups
  • Flutter Kicks (4 CT)
  • Leg Levers

BODYWEIGHT TWO

20-16-12-8-4

  • One Arm Push-Ups
  • Pistols

BODYWEIGHT THREE

4 Rounds

  • Run 400m
  • 50 Squats

BODYWEIGHT FOUR

5 Rounds

  • Run 200m
  • 10 Squats
  • 10 Push-Ups

BODYWEIGHT FIVE

AMRAP 12 minutes

  • 10 Push-Ups
  • 15 Sit-Ups
  • Burpees

BODYWEIGHT SIX

21-15-9

  • Lunges (each leg 1/2 rep)
  • Sit-Ups
  • Burpees

BODYWEIGHT SEVEN

10 Rounds

  • 30 seconds Handstand
  • 30 seconds Isometric Squats

BODYWEIGHT EIGHT

2 Rounds

  • Burpee-Broad-Jumps 25m
  • Walking Lunges 25m
  • Burpee-Broad-Jumps 25m
  • Bear Crawl 25m
  • Run 400m

BODYWEIGHT NINE

For time

  • 50 Burpees
  • 75 Flutter Kicks 4CT
  • 100 Push-Ups
  • 150 Sit-Ups

BODYWEIGHT TEN

5 Rounds

  • 100 Squats
  • 20 Lunges
  • 35 Push-Ups

BODYWEIGHT ELEVEN

2 Rounds / 2 minutes per set

  • Max Push-Ups
  • Max Flutter Kicks
  • Max Squats

BODYWEIGHT TWELVE

15-13-11-9-7-5-3-1
1-3-5-7-9-11-13-15

  • Handstand Push-Ups
  • L-Pull-Ups

BODYWEIGHT FIFTEEN

7 Rounds

  • 35 Squats
  • 25 Push-Ups
  • 15 Pull-Ups

BODYWEIGHT SIXTEEN

20 Rounds

  • 5 Pull-Ups
  • 5 Push-Ups
  • 5 Sit-Ups
  • 5 Squats

BODYWEIGHT SEVENTEEN

21-18-15-12-9-6-3

  • Squats
  • L-Pull-Ups
  • Knees to elbows

BODYWEIGHT EIGHTEEN

  • Pull-Ups 21-18-15-12
  • Knees to elbows 21-18-15-12
  • Squats 50-50-50-50

BODYWEIGHT NINETEEN

For time

  • Run 1600m
  • 30 Pull-Ups
  • 60 Push-Ups

BODYWEIGHT TWENTY

3 Rounds

  • 30 Burpees
  • 30 Knees to elbows

BODYWEIGHT TWENTY-ONE

50-40-30-20-10

  • Pull-Ups
  • Squat Jumps

BODYWEIGHT FRAN

21-15-9

  • Burpees
  • Pull-Up

BODYWEIGHT RING ONE

21-15-9

  • Ring Push-Ups
  • Ring Dips

BODYWEIGHT RING THREE

5 Rounds for time

  • 50 Squats
  • 15 Ring Dips

BODYWEIGHT RING FOUR

3 Rounds for time

  • 7 Muscle Ups
  • 100 Squats

BODYWEIGHT RING FIVE

5 Rounds for time

  • 10 Ring Dips
  • 15 Pull-Ups
  • 20 Handstand Push-Ups

BODYWEIGHT RING SIX

4 Rounds

  • 100 Jump Ropes
  • Run 400m
  • 10 Burpees
  • 10 Pull-Ups
  • 10 Knees to elbows

BODYWEIGHT RING SEVEN

5 Rounds for time

  • 50 Squats
  • 100 Jump Ropes

BODYWEIGHT RING EIGHT

3 Rounds for time

  • 50 Double Unders
  • 75 Squats

BLAST OFF

  • Sit-Ups 10-9-8-7-6-5-4-3-2-1
  • 100m Sprint between rounds

BRADLEY

10 Rounds for time

  • 10 Pull-Ups
  • Sprint 100m
  • 10 Burpees
  • Rest 30 seconds

CINDY

AMRAP 20 minute

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Squats

DEATH BY RING DIP

With continuous clock running

  • 1 Ring Dip in 1 minute
  • 2 Ring Dips in 2 minutes
  • 3 Ring Dips in 3 minutes
  • 4 Ring Dips in 4 minutes
  • Etc.

Continue as long as possible

DECK OF CARDS

Face cards are 10, Aces are 11, Nnmbered cards are as valued.

Flip each card and perform the movement & the numbers of reps specified cycle whole deck.

  • Hearts: Burpees
  • Diamonds: Mountain Climber (4CT)
  • Spades: Flutter Kicks (4CT)
  • Clubs: Sit-Ups

HUNDREDS

  • 100 Burpees
  • 100 Handstand Push-Ups
  • 100 Pull-Ups
  • 100 Ring Dips
  • 100 Ring Rows
  • 100 Push-Ups
  • 100 Windshield Wipers
  • 100 Sit-Ups
  • 100 Knees to Elbows
  • 100 Flutter Kicks

GIVE ME TEN

10 Rounds for time

  • 10 Walking Lunges
  • 10 Push-Ups

GI JANE

For time

  • 100 Burpees Pull-Ups

HILO

5 Rounds

  • 10 Vertical Jumps
  • 10 Push-Ups

IVAN THE TERRIBLE

50-40-30-20-10

  • Lunges
  • Push-Ups
  • Sit-Ups
  • Jump Ropes
  • 90 seconds rest between rounds

MARY

AMRAP 20 minutes

  • 5 Handstand Push-Ups
  • 10 Pistols / 1 Leg Squats
  • 15 Pull-Ups

O SQUAT THIS

5 Rounds for time

  • 10 OH Squats with towel
  • 10 Push-Ups
  • 10 Sit-Ups

PRISON WALK

  • 20 minues Burpees
  • 25m between sets

ROOM SERVICE

20 Rounds for time

  • 5 Push-Ups
  • 5 Squats
  • 5 Sit-Ups

SHAKE THE WALL

10 rounds for time

  • 10 seconds Handstand Holds
  • 10 Air Squats

STAY ON TRACK

10-9-8-7-6-5-4-3-2-1
2-4-6-8-10-12-14-16-18-20

  • Burpees
  • Sit-Ups

SUCK IT UP

1-2-3-4-5-6-7-8-9-10

  • Air Squats
  • You do 1 squat and take 1 breath break
  • You do 2 squats and take 2 breath break
  • You do 3 squat and take 3 breath break
  • Etc.

THE RECKONING

For time

  • Run 1600m
  • 100 Burpees
  • 100 Pull-Ups
  • 100 Knees to elbows

TRAVELING HELEN

3 Rounds for time

  • Run 400m
  • 21 Jumps (tuck jumps or on bench)
  • 12 Pull-Ups

VIRTUAL FRAN

21-15-9

  • Thruster (weight: what you can find)
  • Push-Ups
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