Workouts outside the 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.