I know it’s summer, and you’re traveling, and super busy. Me too! Summer can seriously get so chaotic. Every year I tell myself that I won’t travel as much this summer, and every year I seem to travel even more. It is OK to miss workouts here and there or take breaks to spend extra time with family, or because you just don’t have any weights; however, when you spend most of the summer traveling, you don’t want to lose the foundation you have built throughout the year. This is another time where balance is key. Your travel does not need to revolve around working out. Your workouts also do not need to fall to the wayside because you are not in the comfort of your gym or home workout space. It doesn’t have to be all or nothing. You deserve 20 minutes to take care of yourself three to four days per week.
Today I want to share with you some workouts that you can do when you travel, no equipment necessary (some of these you can even do barefoot!). You may have to look up what some of these exercises are, but if you YouTube “Fitness With Kristen” then the name of the exercise, you should be able to find my video of it!
The most simplified, equipment free exercise I recommend is sprints. I usually only do these once per week, for ten rounds. Sometimes I will add an extra day and I only do 5 on that extra day. If 10 sounds intimidating, start with three. Who cares? Start wherever you are and build on it.
This leg workout is BRUTAL, and it is all body weight. I even have a video for you, so you should definitely try this!
- Alternating lunge jump, squat jump twist – 2 full rotations
- Squat with side kick – 10 each side
- Reverse Lunge/Knee high – 10 each side
- Squat/Alternating knee tap – 20
Set a timer for 20 minutes and see how many rounds you can complete.
Complete 2-5 rounds of the following ab workouts. One per week should suffice.
Ab Workout 1
- Knee Highs – 30 seconds
- Plank – 1:00
- Leg lifts – 20
- Mountain Climbers – 1:00
- Plank Knee To Opposite Elbow – 20
Ab Workout 2
- Heel Taps – 20
- Bicycle – 1:00
- Side Plank Dip – 10 each side
- Plank Jacks – 1:00
- Burpee – 10
Set a timer for 20 minutes and complete as many rounds as possible
- Push-Ups – 20
- Tricep Dips -15
- Plank Push-up – 10
Total Body Workout 1
Sprint – 10 down chain burpee (a 10 down chain means you start with ten reps of the exercise, working your way down to one. For example, you would do your sprint, immediately into 10 burpees, back to a sprint, immediately into 9 burpees, until you get down to one sprint and one burpee). Take breaks as needed. Time yourself, and see if you can beat your time the following week.
Total Body Workout 2
1:00 each for 2-5 rounds. Avoid pacing yourself. Work as hard as you can and take breaks as needed.
- Power Jacks
- Up/Down Squats
- Scissor Crunch
- Squat Jump
I hope you find these helpful as you travel and have a blast throughout the summer. Let me know if you try any of these!