Traveling Workouts

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Jun 20

Workouts Perfect for Home & Travel

Training 3 times a week with Get You In Shape is only part of the equation when it comes to a complete fitness regimen. In order to meet your goals, adding more activities another 2-3 days per week is what will help you reach your next fitness goals. Talk to most personal trainers or athletes whose physiques or performance you admire and you will hear that they regularly workout or move in some way every day. That may be a short jog, a walk, weightlifting, or even yoga, but it’s something. A body in motion, stays in motion!

This is why we have the Get You In Shape programmed off-day cardio that we suggest for you each week. It’s why we added the Cardio Club to our services for those that want the extra group motivation, professional coach, or simply won’t do it on their own.

We encourage all  of our clients get in some sort of fitness activity every day. It’s challenging enough to fit it all in when they are home and on schedule with their jobs and families, but what happens when they travel? Usually, not much. 😉

Many of the Get You In Shape clients travel for work year-round and others take vacations during the summer months and don’t have access to weights or other equipment. Rather than foregoing exercise altogether, I recommend a few short high-intensity workouts and a longer run, swim, or walk to keep you feeling great and offset a less than stellar diet while traveling. I know it’s really hard to stay on track when traveling, so we encourage our clients to do their best to at least eat lots of veggies, lean proteins, and fruits and drink 4 liters of water per day.

ABC’s of being a Boot Camper

 Each partner will do either 10/15/20 of each exercise while the other one is resting

Air squats                Burpees           Crossovers              Dead Lifts

Easy jog                  Fast Bicycles   Golf swings              Heel Taps

123 Inside knee         J Jacks            Kick planks              Log jumps

Mtn Climbers           KNee pulls       Overhead squats     Push ups

obliQue Reaches     Rev crunch      Star jumps               Thrusters

Upper cuts               V-sits               Walking lunges

Xtensions- Leg                        Yoga Press

Now catch some ZZZZZ’s
Click Here to PRINT THE ABC’s Workout


10 Minute Workout with Bands

CLICK HERE FOR PDF WITH PICTURES AND EXPLANATIONS
Perform 10 exercises in 10 minutes. You can also to two or three rounds based on your fitness level or time you have.
Each exercise can be 50 sec on/10 sec off, 45/15, 40/20 or 30/30
#1 Plank or Pushups
#2 Overhead Squat
#3 Hallow Rock
#4 Left Leg Lunge with a row
#5 Pushups
#6 Side Steps with bicep curl
#7 Super Slow Mountain Climber
#8 Right Leg Lunge with a row
#9 Shoulder Press
#10 Side Steps with high pull

10 Minute Workout With Bands
Perform 10 exercises in 10 minutes. You can also to two or three rounds based on your fitness level or time you have.
Each exercise can be 50 sec on/10 sec off, 45/15, 40/20 or 30/30

#1 Front Squat (legs and core)
#2 Pushups ( chest, core and tricpes)
#3 Bent over Rows (back)
#4 Scissor Kicks (abs)
#5 Shoulder Press (shoulders)
#6 Close Grip Pushups (triceps)
#7 Squat Pulses w/Jump (2 squats then jump on 3rd)
#8 Slow Mountain Climbers (Core stability)
#9 Over head squat w/band
#10 BURPEES

10 Minute Workout With Bands
Perform 10 exercises in 10 minutes. You can also to two or three rounds based on your fitness level or time you have.
Each exercise can be 50 sec on/10 sec off, 45/15, 40/20 or 30/30


Each exercise can be 50 sec on/10 sec off, 45/15, 40/20 or 30/30
#1 Plank
#2 Front Squat w/Band
#3 Pillar Bridges
#4 Left Leg Golf Swing
#5 Right Leg Golf Swing
#6 Overhead Squat
#7 Left Leg Static Lunge w/Row
#8 Right Leg Static Lunge w/Row
#9 Frog Steps/Jumps
10 Cardio Set – Jumping Jacks, Jump Rope in Place, Front to back and Side To Side

15 Minute Workout With Bands
Perform 3 rounds of 5 exercises in 15 minutes. You can also to two or three rounds based on your fitness level or time you have.
Each exercise can be 50 sec on/10 sec off, 45/15, 40/20 or 30/30

#1 Side Steps with Red Bands
#2 Deadlifts with red bands
#3 Pillar Bridges, Right Side Pillar Bridges, Left Side Pillar Bridges
#4 Glute Bridges
#5 Bicycles

12 Minute Workout With Bands
Perform 2 rounds of 6 exercises in 12 minutes. 30 Seconds of work with 3 Burpees or 10 seconds of cliff climbers (rest is around 20 sec)

12 Minutes – 2 rounds of 6 exercises
30 Seconds of exercise with 3 burpees after 30 seconds then rest until the next minute starts.
1) Squat Jumps w/resistance bands
2) Push Press w/Bands
3) Mountain Climbers w/ bands
4) Squat with high pull w/ bands
5) Bent over rows w/ Bands
6) Pushups
Repeat

16 Minute Workout With Resistance Bands
16 Exercises. Each exercise is 45 seconds with 15 sec transition (rest).


16 Minutes
45 seconds on 15 sec transition
1) Right Leg Backward Lunge
2) Pillar Bridge (on elbews)
3) Deadlift w/ resistance band
4) Plank or pushups (on hands)
5) Right Leg on ground left leg extensions
6) Mountain Climbers w/ band
7) Right Leg Lateral Lunge
8) Shoulder touches in Plank position
9) Left Leg Backward Lunge
10) Bent Over Rows
11) Deadlift w/ resistance band
12) Right Arm Row sitting down w/ band
13) Left Leg on ground Right leg extensions
14) Left Arm Row sitting down w/ band
15) Leg Leg Lateral Lunge
16) Resistance Band pull aparts

12 Minute Workout With Resistance Bands
12 Exercises. Each exercise is 45 seconds with 15 sec transition (rest).

#1 – RT Static Lunge w/band ROW
#2 – Planks or Pushups 4-2-1
#3 – On side kneeling Opposites
#4 – Bicycle
#5 – LT Static Lunge w/band ROW
#6 – Planks or Pushups 4-2-1
#7 – Other Side kneeling Opposites
#8 – Running man Sit Ups
#9 – Squat Jump (hold 5 sec-at bottom)
#10 – Groiners or Spiderman Hops (two or one leg each)
#11 – Cardio Set
#12 – Jog/ Football Drill

Advocare Can u 24 DVD Fitness Series
Got 24 Minutes? Here you go
Level 1 Melt

Level 1 Melt 2

Level 1 Shred

Level 1 Shred 2

Level 1 Sculpt 1

Level 1 Sculpt 2

Level 1 Core Stretch Workout

Level 2 CORE Foundation

Level 2 Upper Body 14 Min workout

Level 2 Power Yoga

Level 2 SHRED Total

Level 2 Shred Up

Level 2 Sculpt Zone

Level 2 Shred: Down

Level 2 Sculpt Duo

Level 2 Sculpt Full

Level 2 Melt: Interval

Level 2 Melt: Climb

Level 2 Melt Move

8 Minute Core & Ab Circuit


Going out of town for a week?
Below are a number of different workouts you can download, print and choose from. Click on the Red links below.

5 Day Workout #1        5 Day Workout #2      5 Day Workout #3    5 Day Workout #4  5 Day Workout #5

Quick Workout – Click Here
for another quick workout with a video explanation.

Get You In Shape Workout Workbook This is another great PDF that has many exercises with pictures and explanations on how to perform them.

7 At Home Workouts7 quick workouts

Off-Day Cardio ProgrammingClick here for our off-day blog and scroll down to find a workout. Make sure you are constantly changing up what you do for your cardio.
You can also find our cardio blueprint in the Get You In Shape Program

Here are some body weight workouts you can try; some straight from my mind,

  • 3 Rounds: 800m run, 50 air squats
  • 10 Rounds: 10 pushups, 10 situps, 10 squats
  •  5 Rounds: Run 200m, 10 squats, 10 pushups
  • 3 Rounds: Sprint 200m, 25 pushups
  • 5K run for time
  • Alternating Tabata (8 sets of 20 seconds on/10 seconds off) squats and Tabata pushups (8 full rounds of each)
  • 15 Rounds: 5 pushups, 5 squats, 5 situps
  • 10-9-8-7-6-5-4-3-2-1 sets of sit-ups with a 100 meter sprint between each set
  • 21-15-9 of squats and push ups for time
  • Run 1 mile for time
  • 5 Rounds: 3 vertical jumps, 3 squats, 3 long jumps
  • 50-40-30-20-10 tuck jumps, situps
  • 10 Rounds: 10 push-ups, 100m dash
  • 3 Rounds: 20 jumping lunges, 20 jumping squats
  • Run 1 mile, lunging 30 steps every 1 minute during the mile
  • Every minute on the minute for 5 mins: 25 situps
  • Every minute on the minute for 5 mins: 30 lunges
  • Every minute on the minute for 5 mins: 15 burpees
  • 100 burpees for time
  • 10 Rounds: Sprint 100m, Walk 100m
  • 100 push ups for time
  • 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups
  • 3 Rounds: 50 sit-ups, 400m run
  • 3 Rounds: 10 pushups, 50m walking lunges, 5 burpees
  • 5 Rounds: 5min walk, 5min run

More workouts for you to do on your own:
If you are not sure what the exercises are, just google the exercise or substitute it with one you know.

#1 Traveling Workout  – Dead Man Walking
Complete Once
Warm-Up and Cool Down well 5-10 minutes each
• ½ Mile Run
• 40 Lateral Bounding (20 each side)
• 30 Walking Lunges with Torso Rotation (15 each side)
• 20 Mountain Climbers
• 10 Flutter Kicks (10 each)
• ¼ Mile Walk

#2  Traveling Workout
Complete 3 rounds with an emphasis on POWER (take your time).
Warm-up and cool down for 5-10 minutes each.

  • 30 Rotational Squat Jumps
  • 30 Reset Pushups
  • 30 Flutter Kicks
  • 30 Marching Glute Bridges
  • 100 meter run

#3 Traveling Workout – The Whole 9 Yards
Complete one round in your best time with proper form.
Warm-Up and Cool Down well 5-10 minutes each.

  • ¼ Mile Run
  • 100 Butt Kicks
  • 90 Flutter Kicks (45 each side)
  • 80 Moving (laterally) High Knees
  • 70 Mountain Climbers (1:1)
  • 60 Low Side Shuffles (30 to the right, 30 to the left)
  • ¼ Mile Run
  • 50 Jackknives (25 each side)
  • 40 Walking Lunges (20 each side)
  • 30 Russian Twists (1-1)
  • 20 Squats
  • 10 Sit-ups
  • ¼ Mile Run

#4 Traveling Workout – Pike’s Peak
Complete 6 rounds. Focus on Power.
Warm-Up and Cool Down well 5-10 minutes each.

  • 10 Squat Jumps
  • 10 Pike Pushups
  • 10 Push Presses with DB/KB (Each)
  • 10 Dips

#5 Traveling Workout – Climb the Mountain Up, Run Back Down
Complete one round.
Warm-Up and Cool Down well 5-10 minutes each.

  • 400m Run (200m forward, 200m backwards)
  • 50 Mountain Climbers
  • 300m Run (150m Forward, 150m backwards)
  • 50 Mountain Climbers
  • 200m Run (100m forwards, 100m backwards)
  • 50 Mountain Climbers
  • 100m Run (50 Forwards, 50 backwards)

#6 Traveling Workout – Counting Down
Complete 8 Rounds
Warm-Up and Cool Down well 5-10 minutes each.

  • 8 Rotational Squat Jumps (180°)
  • 7 Walking Lunges (each side)
  • 6 Hollow Snaps (mod as necessary)
  • 5 Pushups
  • 4 1-legged Glute Bridges (4/side)
  • 3 Dips
  • 2 Inchworms
  • 1 Burpee

#7 Traveling Workout
Strictly kettlebell work, each movement will transition into the next.
Warm-Up and Cool Down well 5-10 minutes each.
Complete 2-3 rounds.

  • 30 Swings
  • 20 Goblet Squats
  • 10 Overhead Presses (2 arm)
  • 30 1-Arm Swings (15each)
  • 20 Swing Cleans (10 each)
  • 10 Overhead Presses (1 arm, 5 each)
  • rest as long as needed before second round

#8 Traveling Workout – POWER UP!
Complete 4-6 rounds
Warm-Up and Cool Down well 5-10 minutes each.

  • 10 Split Squat Jumps (5 per side)
  • 10 Hand Release Pushups
  • 20 Side Plank (touch hip to ground and bring back up) (10 per side)
  • 20 Double-Unders
  • 400m Run

#9  Traveling Workout -The 5:15 Special
Complete 5 rounds as quickly as you can with proper form.
Warm-Up and Cool Down well 5-10 minutes each.

  • 5 Burpees
  • 15 Reverse Crunches
  • 5 Pushups
  • 15 Slow Flutter Kicks (15 per side)
  • 5 Reverse Lunges (5 per side)
  • 15 Crab Toe Touches (15 per side)
  • 5 Lateral Lunges (5 per side)
  • 15 Bicycle Crunches (15 per side)

#9 Traveling Workout – Run It Out
Complete 3 Rounds!
Warm-Up and Cool Down well 5-10 minutes each.

  • 100 Meter Run
  • 20 Superhero Lunges
  • 200 Meter Run
  • 10 Superhero Lunges(10 each)
  • 300 Meter Run
  • 5 Deck Squats

#10 Traveling Workout – Run It Out
Complete 3 Rounds!
Warm-Up and Cool Down well 5-10 minutes each.

  • 100 Meter Run
  • 20 Superhero Lunges
  • 200 Meter Run
  • 10 Superhero Lunges(10 each)
  • 300 Meter Run
  • 5 Deck Squats

#11 Traveling Workout – Farmer’s Favorite
Complete 2 Rounds
Warm-Up and Cool Down well 5-10 minutes each

  • Farmer’s Carry 100 steps (If one DB/KB, Suitcase carry 50/side)
  • 30 Kettlebell Snatches (15 per side)
  • 30 Singles Racked Squats (15 with bell on each side)
  • Farmer’s Carry 100 steps (If one DB/KB, Suitcase carry 50/side)
  • 10 Kettlebell Shoulder Presses (10 each)
  • 10 Chest Presses (10 each)

#12 Traveling Workout – Burpee Sandwich
2 Rounds, focusing on Endurance, do your best to not stop
Rest 2-4 minutes between rounds
Warm-Up and Cool Down well 5-10 minutes each

  • 10 Burpees
  • 100m Sprint
  • 10 Burpees
  • 200m Sprint
  • 10 Burpees
  • 300m Sprint
  • 10 Burpees
  • 400m Sprint
  • 10 Burpees

#13 Traveling Workout – Third Times the Charm
Complete 3 Rounds
Warm-Up and Cool Down well 5-10 minutes each

  • 5 Military Presses (Each)
  • 10 Dips
  • 15 Bent Over Rows (each)
  • 20 Alternating Reverse Lunges
  • 30 Dumbbell Pullovers
  • At the end of all three rounds, run ¼ miles

#14 Traveling Workout – Last Bear Standing
Complete 2 Rounds
Warm-Up and Cool Down well 5-10 minutes each

  • ½ Mile (run only before first round), then…
  • 5 World Greatest (each)
  • 10 Prying Goblet Squats
  • 10 Walking Lunges with Torso Rotations (each)
  • 10 Inchworms
  • 50 Bear Crawls

#15 Traveling Workout – Crazy 5’s
Complete 8 rounds but focus on power so TAKE YOUR TIME
Warm-Up and Cool Down well 5-10 minutes each

  • 25 Double-Unders
  • 5 Split Squat Jumps
  • 5 Burpees
  • 5 Hand Release Pushups
  • 5 Lateral Bounding (each)

#16 Traveling Workout -10 to 1
Descending 10 to 1 Ladder
Warm-Up and Cool Down well 5-10 minutes each

  • Reverse Lunge (each)
  • Pushup
  • Flutter Kicks 1-1
  • Overhead Triceps Extension (2 arm)
  • Pistols 1-2 (modify over a bench or with squats)

#17 Traveling Workout – Kettlebells, All Day, Everyday
Complete 4 Rounds
Warm-Up and Cool Down well 5-10 minutes each

  • 10 Goblet Squats
  • 10 Swings (2 arm)
  • 10 Swing Cleans (each)
  • 10 Swing Clean to Press (each)
  • 40 Overhead KB Carries (20 steps with the bell on the right, 20 with the bell on the left)

#18 Traveling Workout – Perfect 10’s
Complete 4 Rounds
Warm-Up and Cool Down well 5-10 minutes each

  • ¼ Mile run
  • 10 Arnold Presses
  • 10 Superman’s
  • 10 Lunges (each)
  • 10 Overhead Triceps Press (1 arm, 10 each)

#19 Traveling Workout – Twice as Hard
Complete 2 Rounds
Warm-Up and Cool Down well 5-10 minutes each

  • 100 Jump Rope (50 Double-Unders)
  • 30 Flutter Kicks (15 each)
  • 30 Mountain Climbers (15 each)
  • 20 Walking Lunges (10 each)
  • 20 Jack Knives (10 each)
  • 10 Dumbbell Punches


#20 Traveling Workout  – Keep on Jumpin’

Complete 2 Rounds
Warm-Up and Cool Down well 5-10 minutes each

  • 100 Jump Rope
  • 50 Mountain Climbers (25 each)
  • 75 Jump Rope
  • 40 Walking Lunges (20 each)
  • 50 Jump Rope
  • 30 Upright Rows
  • 25 Jump Rope
  • 20 Plank with Forward Reach (10 each side)

70 stationary Cardio Exercises


Get You In Shape Boot Camp = Serving: Coppell, Farmers Branch, Grapevine, Dallas, Irving, Valley Ranch, Addison, Lewisville, Flower Mound, Carrollton, Las Colinas, McKinney, Southlake, Colleyville, Corinth, Highland Village, Plano, Highland Park and More Dallas Area Cities! | 214-603-8287

 

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