If you are hitting the road this summer, make sure you bookmark this blog post on travel workouts. Hotel gyms typically are small, lack equipment and may even be crowded.  These “anywhere” workouts are great for those small hotel gyms, outside or anywhere you find yourself this summer. These exercise routines can be modified to accommodate your equipment and level of difficulty.

WORKOUT 1:  LOWER BODY ENDURANCE:

Warm-Up: Complete 3 Rounds

• 20x Glute Bridges (last rep 1-minute hold)
• 40x Mountain Climbers (20 each leg)

Mobility

1 min   Hip Stretch (Figure 4)

Circuit 1

Tabata Intervals (20s work/10s rest)
Complete 5 rounds rotating through all three exercises:

1. Air Squats
2. Forward Lunges (alternating legs)
3. Squat to Reverse Lunge Combo (alternating legs)
   a. Complete Squat then Reverse Lunge Right Leg. Complete Squat then Reverse  Lunge Left Leg. Repeat

Circuit 2

Complete 12 min AMRAP – as many rounds as possible

• 25 Jumping Jacks
• 20 Lateral Step Squat Hops (10e)
• 15 Single Leg Alt. Toe Touches
• 10 Frankenstein High Leg Swings (5e)
• 5 Burpees

WORKOUT 2: UPPER BODY ENDURANCE

Warm Up: Complete x3

• 5e Elevator Planks
• 10e Side Plank with Rotation
• 15x Lying Prone Presses
• 20s Superman Plank Hold

Mobility x2

• 15e Chest Stretch with Reach-back
• 15e Quadruped T-Spine Mobility Reach-back

Circuit 1

(30s work: 30s rest)
Complete 6 rounds alternating between the two exercises.

1. Push Ups – plyo-metric, decline, incline or hand release
2. Hollow Body Hold

Circuit 2: Complete 5 Rounds

• DB Row Isometric Hold 1 rep for 10, then 10x Row then 30 sec rest

Repeat with other side

• DB Bicep Curl to Alternating Overhead Press x10

WORKOUT 3: TOTAL BODY ENDURANCE

Warm-Up: Complete 3 Rounds

• 25x Jumping Jacks
• 20x Air Squats
• 5x Pushup with 4 count Mountain Climber
• 20x Glute Bridges  (last rep 30-sec hold)

Mobility

• Quadruped T-Spine Reach-backs 30 sec each side
• Frog Stretch 2-minutes

10 EMOM – Both to be completed within the minute

• 5 Pullups (any challenging variation – plyo, resisted, eccentric)
• 10 Pushups (any challenging variation –  plyo, resisted, eccentric)

10 EMOM Each exercise to be completed within one minute. Not both.

• 40 Slider Reverse Lunges (20 each leg)
• 20 Slider Plank Complex (in push up position, feet go out then back in, then knees tuck in and legs go back out)

8 Minute Tabata Cardio (20s on 10s off for 16 rounds 8 minutes – any variation of any equipment that you have available)

• Run
• Jumping Jacks
• Biking
• Rowing

For more travel workouts, check out 4 Anywhere Full Body Workout Routines to Build Strength and Endurance