Traveler Workouts

Do you find yourself traveling often? Stuck in a hotel for several days without any equipment? Looking for a home workout to perform on those days off from the gym? Don’t let the excuse of not having access to the gym hold you back from working out!

Here is a compilation of traveling workouts that will allow you to get some movement on those days off. There are a variety of formats to keep everything entertaining and fresh for you. Free weights can be added to any exercise, however all of these can be performed without any additional equipment.

If terms are not recognized, feel free to reach out to any coach at MC with questions. Most movements are common exercises but can also be found on youtube for further demonstration.

Brenden Platt

Fitness Specialist, Cerner Fitness Center

brenden.platt@cerner.com

Cerner Corporation | www.cerner.com

Travel Workouts

Workout #1

For Time - Record the amount of time it takes to complete all the repetitions, partition anyway.

50 Burpees
75 Sit-Ups
100 Bodyweight Air-Squats
200 Skiers (Right = 1/Left = 2)
300 Single-Under Jump Rope

Workout #2

AMRAP - 20 minutes to record as many rounds of the sequence + additional repetitions as possible of:

250m Shuttle (25m one direction/25m reverse direction OR pace 25 long steps and mark your positions)
20 Walking Lunges (no contact with knee but as close to the ground as possible)
15 V-Ups (modify with sit-ups or reverse crunches)
10 Push-Ups

Workout #3

Death By – complete 1 burpee the first minute/2 burpees the 2nd/3 burpees the 3rd – Follow this format until you are no longer able to perform the required amount of repetitions within the minute. Upon failure, rest 3 minutes & configure your overall amount of total repetitions. Complete that amount as fast as possible and record how long it takes.

Workout #4

For Time - Complete 3 rounds and record the total amount of repetitions within each exercise. Total them at the end.

1 minute Jumping-Squats
15 second rest
1 minute of T-pushups (alternate sides)
15 second rest
1 minute of Jumping Lunges
15 second rest
1 minute of Supine Knees to Elbows
15 second rest

Workout #5

Tabata - 4 rounds of - (20 seconds of work, followed by 10 seconds of rest) – choose however many exercises you’d like:

Push-Ups
Sit-Ups/V-Ups
Burpees
Lateral Hops/Broad Jumps
Plank
Lateral Shuffle
Reverse Lunges/Forward Lunges/Lateral Lunges

Workout #6

For Time - Record the amount of time it takes to complete all the repetitions. Complete them in order.

50-40-30-20-10 of:

Plank Shoulder Taps (R+L=1)
Bodyweight Air-Squats
Sit-Ups
Bodyweight Good Mornings
Plank Shoulder Taps (R+L=1)

*90 second rest between each round.

Workout #7

EMOM - Every minute you will perform a required amount of repetitions for 21 total minutes.

1st min: 10 1-Arm Burpees (No Push-up)
2nd min: 20 Mountain Climbers
3rd min: 30 second ‘Hollow-Hold’

Workout #8

EMOM - 24 Minute Interval Outdoor Run.

At min 3: 10 Burpees
At min 6: 20 Squat Jumps
At min 9: 30 Sit-ups
At min 12: 40 Jumping Jacks
At min 15: 50 Plank Straight Arm Raises
At min 18: 60 second Front Plank
At min 21: 70 Double Hip Tap (Jump in the air and tap hits twice)

Workout #9

For Time - Complete 9 rounds & record the amount of time it takes to complete all the rounds & repetitions.

9 Tempo Push-ups (2 seconds lowering to the ground)
9 Single Leg V-ups
9 Star Jumps (jump as high as possible and spread arms and legs at the top)

*100m run after each round

Workout #10

Isometric – Hold each position and complete 3 rounds of the following.

30 second Left Leg Lunge Hold
30 second rest
30 second Right Leg Lunge Hold
30 second rest
1 minute Wall-Sit
30 second rest

*Get into bottom lunge position then raise your knee 1” the ground.

Workout #11

For Time – You have 15 minutes to complete 3 rounds of this sequence. You will only complete the ‘Buy In’ & ‘Cash Out’ once.

Buy in: 100 Vertical Single Leg Hops (50ea)

10 One Legged Burpees
20 Jumping Lunges (R=1/L=2))
30 Low Plank Mountain Climbers (R=1/L=2))
20 Tuck Jumps
10 Straight Leg Raises

Cash Out: 100 Horizontal Single Leg Hops (R=1/L=2)

Workout #12

AMRAP - 8 minutes to record as many rounds of the sequence + additional repetitions as possible of:

10 Weighted Lunges (Use any weighted object)
10 Hollow Body Rocks (Forward + Backward = 1)
10 Broad Jumps

Workout #13

EMOM - Every 4 minutes for 5 rounds complete the following:

10 5m Lateral Shuffle (every time foot touches the line counts as 1 rep)
20 High Knees (R+L=1)
30 Low Plank Side Mountain Climbers (R=1/L=2)
40 Leg Scissors (lie on back with one leg up and the other leg 3 inches off the ground – R=1/L=2)

Workout #14

For Time - Complete 5 rounds and record the total amount of repetitions within each exercise. Total them at the end.

30 second Squat Hold
30 second Max Rep Inch Worms
30 second High Plank Hold
30 second Max Rep Froggers
30 second Hollow Body Hold
30 second Max Rep Toe Touches (Legs extended in the Air, Reach and Touch Feet)

*2 Min Rest

Workout #15

AMRAP - 20 minutes to record as many rounds of the sequence + additional repetitions as possible.

20 Reverse Lunges
20 HR Push-Ups
20 Single – Leg V-Up
20 Dips (Use a Chair, Ledge, Table)

Workout #16

AMRAP - 20 minutes to record as many rounds of the sequence + additional repetitions as possible.

Run 10 Flights of Stairs (up and down)
10 Tempo Push-ups (pause at the bottom for 2 seconds)
50 Russian Twists (no weight, hands touch the ground for every rep, R=1/L=2)

Workout #17

Not For Time – Complete 6 rounds of the following:

2:00 min Jogging
1:00 min Running
:30 seconds Sprinting

Workout #18

EMOM - Every 5 minutes for 4 rounds complete the following:

10 Bent Over Row (use any type of weighted piece)
20 Plank Jacks
10 Bear Crawl Steps (Move Forward & Backward)
20 Butterfly Sit-Ups

Workout #19

Isometric – Complete 3 rounds in each segment, then proceed to the next exercise.

Max effort Low Plank Hold

*Rest 2 min – (If you accumulate 10 min before the 3 rounds, you are done).

Max Effort Wall-Sit

*Rest 2 min (If you accumulate 10 min before the 3 rounds, you are done).

Max Effort Inversion Hold (1st Rd), Decline Push-Up Hold (2nd Rd), 6’’ Push-up Hold (3rd Rd)

*Rest 2 min (If you accumulate 10 min before the 3 rounds, you are done).

Workout #20

For Time - Complete 1 round, you have 12 minutes to attempt to complete all repetitions – each round the repetitions are reduced. After rest, you will then perform ‘For Time’ - Complete 6 rounds, record the total amount of repetitions within each exercise. Total them at the end.

A. 20-15-10-5 of:

Bicep Curl (use any type of weighted piece)
Diamond Push-Ups

*Rest 2 Min

B. 6 Rounds of:

30 sec of Walking Lunges
30 sec of tuck & extend (straighten and lengthen your body, then fold into a ball)

*30 sec Rest

Workout #21

Isometric – Hold each position and complete 5 rounds of the following

30 second Bicep Curl (use any type of weighted piece)

*10 second rest

30 second V-Hold

*10 second rest

30 second Farmers Carry Hold (use any type of weighted piece)

*10 second rest

30 second Superman Hold

Workout #22

Death By –Pop Squats (Start with your feet together. Squat down and jump up while hopping into a squat with your legs far apart. Squat down and hop up into the starting position). – Follow this format until you are no longer able to perform the required amount of repetitions within the minute. Upon failure, rest 3 minutes & configure your overall amount of total repetitions. Complete that amount as fast as possible and record how long it takes.

Workout #23

Not For Time – Complete 3 rounds of the following:

10 Single-Leg Bodyweight RDL (R+L=1)
5 Pike Presses
10 Single-Leg Bodyweight Squats (Use a chair to squat onto if you can’t balance, R=L=1)
5 Plank Arm Raises (R+L=1)
10 Split Squats (R=L=1)