Workouts for travelers

So how do you live if you can’t FitWit? No doubt, this will be difficult, but if you are ever on a vacation, business trip, road trip, sabbatical or religious pilgrimage, and you have limited access to equipment, try any of these workouts independently or in combination depending on your time constraints.

Hotel Room Workouts

1. Get as many reps as you can in a minute for each of the following exercises. No rest between exercises, but one-minute rest at the end of all 5 exercises. Repeat 3 times for a total time of 17 minutes:

· Jumping Split Lunge (or step-back lunge)

· Jump Rope (if you don’t have one, fake it)

· Burpees

· Stationary Chair/Stool Step-Ups (please find something that doesn't move... and step up quickly with one foot, fully straightening leg at the top, lower & switch legs)

· Push-ups

2. 10 push-ups 10 sit ups 10 squats - 10 rounds. As fast as possible (AFAP).

3. Tabata push-up, sit-up, squat (20 sec. work/10 sec. rest – try no rest between sets)

4. 50 Jumping Jacks – Rest 10 seconds (Repeat for 10 rounds AFAP)

5. 10 Handstand Pushups 10 30-second squat holds – 5 rounds (Perform modified handstand push-ups by laying your legs on a bed with your torso hanging off and your hands on the ground supporting your weight.)

6. How many push-ups can you do in a row without stopping? Sit-ups? Squats?

7. 10 decline push-ups, 20 windshield wipers, 30 dips (Complete 5 rounds AFAP). Push-ups should be done with toes on the bed. Dips should be performed off a stable chair.

8. 100 burpess (AFAP)

Track/Treadmill Workouts

Got a track, treadmill or some room to run? Try these:

1. Run 400 meters and complete 10 plyo-push-ups, 10 jumping split-lunges. Rest for 3 minutes and complete 4 rounds.

2. Run/Sprint 2 lampposts - Walk/Jog 1 lamppost. Complete cycle for 20-25 minutes around the park or on the streets.

3. Run/Sprint the straightaway portion of the track. Jog/Walk the curves. Try 6-8 laps!

4. Run 400 meters - Rest 2 minutes -300 meters (3/4 around the track) Rest 2 minutes – Run 200 meters - Rest 2 minutes - Run 100 meters - Rest 2 minutes When you finish with the 100 meter run, rest 5 minutes and complete the cycle again. This time start from the 100 meters and build to the 400 meters.