Workouts outside the gym

Gym
Last update: July 2020

Looking for inspiration for workouts outside the gym?

Your hotel doesn’t have a gym or it’s closed for an unknown reason?
Traveling around the world without workout equipment?
No problem!
Pick one of the ‘no equipment needed’ workouts below and get your sweat on! No excuses, here’s a long list of ideas for workouts outside the gym!

Let’s get it workout outside the gym:

30 seconds on, 10 seconds off, minimum 4 rounds

  • Circuit 1 : Walk out push up/Squats
  • Circuit 2 : Jumping Lunge/Twisted Mountain climbers
  • Circuit 3 : Burpees/Side plank
  • Circuit 4 : extended arm plank/high knees
  • Circuit 5 : Butt Kickers/Bicycle
  • Circuit 6 : Jumping Jacks/Tricep Dips
  • Circuit 7 : Bridge raises/ab crunch
  • Circuit 8 : Bridge Pulse/ russian twists
  • Circuit 9 : Rock ‘n Roll Squats/ leg raises

Hit the Bench workout:

1 minute each, 3 rounds minimum

  • Bunny Hops (start with plank & hands on bench, knees to chest & up)
  • Plank with arm raise
  • plank & turn
  • Assisted pistol
  • Tricep Dips

Looking hot in the park workout:

Warm up:

  • 15 Jumping Jacks
  • 10 squats
  • 10 lunges
  • 5 push ups
  • 10 sit ups
  • 10 runners stretch

5 rounds:

  • 400m run
  • 12 Pull up incline (find a low bar you can hang on to)
  • 10 Tricep dips
  • 15 Squat jumps on ledge
  • 10 Push-ups
  • 10 Burpee

45s on, 10s off:

  • V-ups
  • Mountain climbers
  • Alt V-ups
  • Sit ups
  • Plank

Hotel Room HIIT workout:

1 minute of each

  • Squats
  • push ups
  • mountain climber

rest

  • VUps
  • Split squats
  • Jumping jacks

rest

  • plank
  • single leg raise hip raises
  • burpees

Resistance band workout:

30 seconds on, 10 s off, 2 rounds minimum

  • Clams (band above knees)
  • jumping squat (band above knees)
  • Pulsing Bridge  (band above knees)
  • Fire hydrant  (band above knees)
  • Pull appart (band on forearms)
  • Bend over row (band looped under one foot)
  • Bear crawls (Band around wrists)
  • Leg raises (band around your calves)
  • Jumping jacks (band above your knees)
  • Monster walk (band around the calves)
  • Standing side sweep (band around the calves)
  • Standing back/fwd sweep (band around the calves)
  • Plank taps side-to-side (band around your ankles/calves)
  • bicycle twist  (band around your ankles)
  • Tricep pull downs
  • Bicep curls

Yoga style workout:

3 rounds, no rest

  • Relevé- hold for 10 sec, 10 reps
  • Chaturanga to downdog- 5 reps
  • Dolphin plank with knee walkout- 10 reps
  • clam crunch- 10 reps

Want to create your own ‘ no equipment needed’ workout outside the gym? Here’s a list of movements you can use:

Bodyweight workout moves:

  • squats
  • jumping squat
  • lunge
  • jumping lunge
  • lunge and kick
  • speed skater
  • high knees
  • Box jump
  • burpees
  • boxer bounce
  • marching bridge
  • roll up
  • hip thrust
  • butt kickers
  • calf raises
  • jumping jacks
  • tricep dips
  • tricep push up
  • wide push ups
  • shoulder taps (elevated)
  • cross mountain climbers (elevated)
  • push up (elevated)
  • plank leg raise
  • plank opposite arm and leg raise
  • plank arm raise ahead
  • sphinx to forearm plank
  • plank climb against a pole or wall
  • pull up with 10s Hold
  • assisted pistol squat
  • inverted row with towel grip

Bench/picnic table movement ideas for workouts outside the gym:

  • Step Master- side step stay low squat
  • Driving Incline Pushup- Begin in pushup position with hands on bench, left leg lifted low, toes pointed. Lower into pushup, and as arms extend, bend left knee into chest, bracing abs in tighter. Return to start.
  • Dip & kick- Sit with both hands on edge of bench, knees bent, feet flat on the ground. Scoot forward until your hips are just off the bench. Bend elbows to about 90 degrees and bend right knee up into chest, foot flexed. As arms straighten, extend right leg out in front of hip. Do 10 reps, and then repeat on opposite side
  • Elevated Lunge & twist at the bottom
  • Squat to plank
  • Fire Hydrant
  • Power Burpees- push up & jump on bench
  • Side lunge
  • Step ups/box jumps
  • plyo push ups
  • single leg lunges
  • bridge
  • leg lifts (side)
  • Ab turns (1 hand on bench, the other on table)
  • reverse crunch abs
  • mountain climbers
  • planks (side, rolls, 1 leg up at a time)

And if after all these workout ideas, you still cannot find it in you to workout alone, please contact me and I’d be happy to train with you and keep you accountable.

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