Bodyweight Workout for When You Travel

By Alex Meyers

	Advanced (3+ years)
	63 minutes/day \| 2 days/week
	Tone Body
	Bodyweight, Flat Bench, Medicine Ball Show More

Average Exertion

Average Cardio Intensity

Sometimes you're on-the-go and don't have access to a gym. This is the perfect routine to mix in during your trip. It is an upper body/lower body split that aims to use your bodyweight as your source of resistance. For Bench dips, if you don't have a bench, try using the side of a bed! Get moving and keep the intensity up.

Description

Week 1 Overview

Day 1:

Upper Body

Day 2:

Lower Body

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Upper Body

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Exercise	Sets	Reps	Rest
1.Plyometric Push Up	4 sets	18 reps	60s
2.Bench Dip	4 sets	18 reps	60s
3.Close Grip Push Up	4 sets	18 reps	60s
4.Lateral burpee	4 sets	18 reps	60s
Circuit #5 - 4 rounds Rest 60s between rounds
5A.Star Plank	4 rounds	60s	0s
5B.V-up	4 rounds	20 reps	0s
5C.Superman from Floor	4 rounds	15 reps	60s

Day 2 - Lower Body

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Exercise	Sets	Reps	Rest
1.Bodyweight Side Lunge	4 sets	18 reps	60s
2.Medicine Ball Squat Jump	4 sets	20 reps	60s
3.Alternating Jump Lunge	4 sets	30 reps	60s
4.Ice Skater See Exercise Notes	4 sets	15 reps	60s
5.Wall Sit	4 sets	2 min	60s
Circuit #6 - 4 rounds Rest 60s between rounds
6A.Lying Twist	4 rounds	20 reps	0s
6B.Single-leg Hip Thrust	4 rounds	20 reps	0s
6C.V-up	4 rounds	20 reps	60s

Date Created: 4/1/2019, UTC

Last Updated: 5/29/2021, UTC

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