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