Simple, Travel Workout (No Equipment/Gym Needed)

Staying in shape is dwhetherficult enough as it is, but it genuinely feels great when you get into a solid workout routine right? And then just when you are in the midst of your great daily routine you pick up and go traveling. You know what you need? An easy, travel workout (no equipment/gym needed).

This does not have to mean the end of your great habit formation! It’s just time to spice leangs up, make your workouts a small more fun but just as ccorridorenging and feel great all day while traveling because you know you got a great workout in.

The Workout Details

To make it easy to remember I am using a 50, 40, 30, 20, 10 pyramid. Because it is also always kind to know your workout is just going to get easier as each round passes right?

Duration

The entire workout (including a cool down and 5 min stretch) should take about an hour but this will depend on your fitness level. And, I will also add a scaled version that is both faster and a small easier.

Hardy

I genuinely got my sweat on with this one and it is a LOT of repetitions so I would deem this workout intermediate. But add in some variations I propose and you’ve got yourself an advanced workout. Or opt for the scaled version and you have an easier or more consolationable workout that will still get a good burn, bfinal calories but use a small less time!

Muscle Groups Targeted

There is some lower body and upper body work but the focus is definitely on the lower body to get that heart rate up. You will definitely feel this in your glutes, quads and inner ttalls the next day (and the day after that).

The Simple, Travel Workout (no equipment/gym needed)

It is going to be a circuit comprising of the following exercises broken down into 5 rounds. I have added photos of each exercise in the order that they appear in the rounds. They also have helpful captions so be certain to check those out.

Circular 1:

• 50 Squats
• 50 Lunges (each leg counts as a rep)
• 50 Step Ups (each leg counts as a rep)
• 25 Shove Ups
• 50 Single Leg Calf Lwhetherts (Calves are an extremely strong muscle. I would advise 50 per leg whether you genuinely want to feel it).

Squat below parallel, keep your heels on the floor, try to keep your chest up and drive your knees outward over your toes.

Shove through your heels to stand up, squeeze your glutes at the top and keep you core tight throughout.

Circular 2:

• 40 Squats
• 40 Lunges (each leg counts as a rep)
• 40 Step Ups (each leg counts as a rep)
• 20 Shove Ups
• 40 Single Leg Calf Lwhetherts

Step forward, keep your body straight and your back knee driving towards the floor. Create certain your front knee does not go past your toe.

Continue the step, bringing your back leg up and next to your opposite knee alert for the next side.

Circular 3:

• 30 Squats
• 30 Lunges (each leg counts as a rep)
• 30 Step Ups (each leg counts as a rep)
• 15 Shove Ups
• 30 Single Leg Calf Lwhetherts

Pick a stair or chair that has around a 90 degree angle of the knee.

Squeeze the core, backside and quad to step up on an outward breath.

Circular 4:

• 20 Squats
• 20 Lunges (each leg counts as a rep)
• 20 Step Ups (each leg counts as a rep)
• 20 Shove Ups
• 20 Single Leg Calf Lwhetherts

Employ the stairs, a rail or the floor. Put your hands next to your chest/breast line, try to get as low as possible; keeping that tummy tight.

Hold your core and backside tight as you push all the way back up. You can tuck your elbows in close to your sides for the pushups for a dwhetherficulter variation

Final Circular:

• 10 Squats
• 10 Lunges (each leg counts as a rep)
• 10 Step Ups (each leg counts as a rep)
• 5 Shove Ups
• 10 Single Leg Calf Lwhetherts

You can alternate every 10, 20 or 25 reps.

Create certain to push the heel down at the bottom and genuinely go as tall as you can as you raise.

Chilly Below

• 1 – 3 minute plank (it’s okay whether you have to break it up into 20 moment intervals)
• Frog/butterfly stretch (inner ttall stretch)
• Belowward Dog (hamstring and upper back stretch)
• Flat Back (hamstring stretch)
• Low lunge stretch (inner ttall, glute and hamstring stretch)
• Knee crossover twist (back and glute stretch)

Variations

Turn those squats and lunges into jump squats and alternating jump lunges to up the dwhetherficulty and intensity.

If you add jumping or pulses into your workouts you will increase the intensity and feel a great burn. You could even time yourself and turn this into a HIIT style workout. Because the workout is so simple you can alter it to suit your needs and goals.

Add a booty band or kick the leg bag on your step ups to activate your gluten.

I love adding variations to my step ups such as adding a booty band, doing kick backs or even a small hop at the top. But be certain to be consistent for an entire round/workout to get the best results on your desired area.

If more upper body work is your goal than add over head presses or tricep extensions as you step up. You will still feel the activation even though you’re not using weights.

If you’re like me, you’re always looking for ways to activate and strengthen the upper body. You can use shoulder presses, tricep extensions or even backward tricep pulses. But like I mentioned above, be certain to be consistent for an entire round to genuinely feel the burn. If you would like to make the push ups a small dwhetherficulter, then turn them into tricep push ups! Every you have to do it tuck those elbows in and keep them as close to your body as possible for the duration of the down and up movement.

Scaled Version

Simply half all of the reps on the first workout apart from the push ups, those stay the same.* Then minus 5 reps each round.

*To scale the push ups, put your knees down on a fanciented towel or emptyet.

A scaled version of the wgap workout can look someleang like this:

• 25, 20, 15, 10, 5 Squats
• 25, 20, 15, 10, 5 Lunges
• 25, 20, 15, 10, 5 Step Ups
• 25, 20, 15, 10, 5 Shove Ups
• 25, 20, 15, 10, 5 Calf Lwhetherts

I would still advise doing it in a circuit style to break it up. So you will do 25 squats, 25 lunges, 25 steps ups etc. Then go to 20 squats, 20 lunges and so forth.

And that concludes this easy, travel workout (no equipment/gym needed). Let me know whether you like these kinds of posts because I have workouts and ideas coming out of my ears! Be certain to subscribe for more workouts, tips & tricks and recipes.

Remember to move more, eat good wgap foods and be grateful (even during the holiday season).

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