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Butze

[butts] - n. 1. A young woman who is smitten with food 2. A young woman who strives for balance

Three Workouts Perfect for Travelling

Three Workouts Perfect for Travelling

A lot of you may find working out while travelling difficult. You may not have access to a gym, to your favorite weights, or even to the right physical space. But there is no single definition of working out- anything that gets your body moving and grooving is a great workout in itself! Whether you find a local playground, explore the foreign city while on a run, or do a simple full body workout with no equipment at all, working out while travelling is totally doable. I've included some of my favorite travel workouts to get you started! For even more tips & tricks on how to get active while travelling, check this out.  

Full Body, Bodyweight Workout

Complete each set three or four times (each time is considered one round) before moving onto the next set. Rest between each round or every two rounds.

Set 1 (Warmup):

20 Inch Worm Pushups

  • Start standing up with legs straight but knees not locked, then fold over so your fingertips graze the floor (or your toes/shins if you cannot stretch that far). Next, walk your hands forward as you lower your torso to the floor, until you reach a pushup position. Do one pushup and walk your hands back in towards your body and finish by standing up straight in starting position (one rep).

20 Commandos (Switch leading hand halfway through)

  • Start in a forearm plank position, making sure your hips aren’t sagging and back is not arched into the air, but level. Bring your right hand into an upper plank position, then your left, then move your right hand back to the forearm plank and then left (one rep).  

20 Jump Squats

Lower your body into a squat position with low hips and knees not beyond toes, as if you were sitting on a chair, hands clasped in front of chest. Jump into the air with your legs straightening and hands coming down by side to increase power. Return to starting position (one rep).

20 Mountain Climbers

  • Assume an upper plank position, ensuring your hands are below your shoulders, and slowly pull your right knee to left elbow (one rep). Repeat with other side.  

Set 2:

20 Pushups

  • Start in a high plank position with hands placed in line with shoulders. Tighten your core and make sure your back is flat. Lower your body, keeping core tight, back flat, and eyes focused slightly in front, until your chest grazes the floor. Keep your elbows tucked into your body. Push back up to start (one rep). If needed, keep knees on floor.

20 Russian Twists

  • Begin in a sitting position, knees bent and legs at a 45-degree angle, leaning back slightly. Bring your knees up and lift feet off the ground, locking your ankles with one another. Twist your torso, touching ground next to one side of hips, then other (one rep). If needed, keep feet on ground.

20 Spider Planks (10 each side)

  • Start in a high plank position. Slowly bring right knee to the outside of your right elbow (one rep). Repeat with left knee to left elbow.

20 Triceps Dips

  • Sit on the ground, placing your palms (fingers facing feet) firmly on the ground, in line with your shoulders. Your arms should be straight, but elbows should not be locked. Bend your knees to a ninety-degree position, so your butt lifts off the ground. Bend your elbows so your body lowers towards the ground until they reach a ninety-degree position. Push back up to return to start (one rep). This can also be done off a chair or ledge to make more challenging.

Set 3:

20 Squat to Curtsy Lunge (10 each side)

  • Lower your body into a squat position with low hips and knees not beyond toes, as if you were sitting on a chair, hands clasped in front of chest. Stand back up, then lower your left leg behind your right leg, bending both knees to form a curtsy position. Return left leg to starting position (one rep).

60 Second Plank with Alternating Leg Lifts

  • Begin in either a forearm or raised plank position. While holding, alternate in lifting your right foot and left foot off the floor for a few seconds at a time. Squeeze glutes and stomach even more while the foot is off the floor.

20 Single Leg Glute Bridge (10 each side)

  • Lay down on your back, bending knees to slightly less than a ninety-degree angle, keeping feet flat on ground. Raise one leg off the ground, pulling the knee towards your chest while keeping leg straight. Push your heel into the floor so your butt lifts off the ground, as high as you can. Lower butt back towards floor, returning to starting position (one rep). Repeat on other side.

20 Rainbows (10 each side)

  • Start on hands and knees, making sure your shoulders are in line with your wrists and your hips with your knees. Watch the floor as you extend a leg behind you, moving it as far out to the side as possible. Squeeze your butt as you lift the leg up and over in a rainbow to the other side, keeping toe pointed. Keep the foot in air instead of touching it to the ground, then use the rainbow motion again to bring it back to the start position (one rep).

 

Full Body, Resistance Band Workout

Complete each set three or four times before moving onto the next set, resting between each round or every two rounds. The first set does not require any equipment, but every exercise in the second set requires a short band and every exercise in the third a long band.

 

Set 1 (Warmup):

15 Burpees

  • Start standing with your legs shoulder-width apart. In one motion, bring your hands to the floor and jump your legs back so your chest touches the floor. Your elbows should be bent and your hands placed on the floor next to your chest. Press up into a high plank and jump your feet back into a squat position. Jump up into the air with hands moving above head, and return to starting position (one rep).

20 Windshield Wipers

  • Lie on your back with your arms stretched out to the sides. Lift your legs and bend your knees to a ninety-degree angle, so your lower legs and feet are parallel with torso. Slowly rotate your hips to one side without letting your legs drop to the floor, and then bring your legs back up to the starting position (one rep). Make sure your core is engaged so your back remains flat on the mat.

20 Triceps Dips

  • Sit on the ground, placing your palms (fingers facing feet) firmly on the ground, in line with your shoulders. Your arms should be straight, but elbows should not be locked. Bend your knees to a ninety-degree position, so your butt lifts off the ground. Bend your elbows so your body lowers towards the ground until they reach a ninety-degree position. Push back up to return to start (one rep). This can also be done off a chair or ledge to make more challenging.

20 Reverse Lunges (10 Each Leg)

  • Start in a standing position with hands clasped in front of chest. Step back with your right leg into a lunge position, keeping left foot firmly planted on floor in front. Lower until your knee is just above the floor. Drive through your left foot to return right leg to starting position (one rep). Repeat on other side.

Set 2 (Short Band): keep band around lower thighs for all exercises

20 Jump Squats

  • Lower your body into a squat position with low hips and knees not beyond toes, as if you were sitting on a chair, hands clasped in front of chest. Jump into the air with your legs straightening and hand coming down by side to increase power. Return to starting position (one rep).

20 Marching Glute Bridges

  • Start on your back with your knees bent, legs slightly out from a ninety-degree angle. Keep your palms by your side, facing up. Your heels should be touching the ground, but your toes should be raised. Press your heels into the ground to drive your butt up, forming a straight line between your knees, hips, and shoulders. While you hold this position, lift your right knee towards your chest, keeping your lower right leg parallel with your torso. Lower your heel back to the floor (one rep). Repeat with your left knee.

20 Squat to Lunge Jumps

  • Lower your body into a squat position with low hips and knees not beyond toes, as if you were sitting on a chair, hands clasped in front of chest. Jump into the air with your legs straightening and hands coming down by side to increase power. Land in a lunge position, your right leg in front, at a ninety-degree angle with thigh and foot, your left leg behind with your knee just above the ground. Jump up once more and land in a squat position. Repeat the lunge jump on other side before returning to center squat once more (ever jump is one rep). Repeat.

20 Sumo Squats

  • Stand with your feet wide and toes pointed out. Clasp your hands in front of your chest and bend your knees so your thighs are parallel with the floor. Press down on your heels to bring yourself back to starting position, squeezing glutes (one rep).

Set 3 (Long Band):  

20 Bicep Curls

  • Step feet on top of one end of band, other end in between fists as they rest by your thigh, palms facing away from body. Slowly curl the band upwards, hovering in front of your shoulders. Return slowly to starting position (one rep).  

20 Slow Mountain Climbers

  • Wrap one end of band around a chair leg or pole and step feet inside other end so your laces rest on the band, your back to the chair. Assume an upper plank position, ensuring your hands are below your shoulders, and slowly pull your right knee to left elbow (one rep). Repeat with other side.  

20 Leg Raises

  • Loop one end of band around a chair leg or pole and place feet inside so your laces rest on the band, facing the chair. Lie down on back and raise your legs towards the ceiling, keeping them as straight as possible. Lower them down, without returning your feet to the ground (one rep).

20 Lie Down Upright Rows

  • Sit down on the floor with your legs straight out. Place the end of the band around the soles of your shoes and grasp the other end of the band in both hands. Lie down with your back on the floor, your arms hovering above your thighs. Pull the band up towards your chest, making sure your elbows move out away from your face, your upper arms aligned with your shoulders. Slowly lower your arms back down to starting position (one rep).

 

Full Body, Jump Rope Workout

Complete each set three or four times before moving onto the next set, resting between each round or every two rounds. Before moving onto the next set, complete the jump rope challenge at your level. To get the most out of the workout, jump with both feet over the rope as opposed to skipping one at a time.

Warmup:

5 Minutes of Jump Rope

Set 1:

20 Pushups

  • Start in a high plank position with hands placed in line with shoulders. Tighten your core and make sure your back is flat. Lower your body, keeping core tight and back flat, and eyes focused slightly in front, until your chest grazes the floor. Keep your elbows tucked into your body. Push back up to start (one rep). If needed, keep knees on floor.

20 Ab Bikes

  • Start on your back with your fingertips behind ear. Do not interlock fingers, and make sure your elbows keep pointing outwards for the duration of the exercise, as opposed to pointing towards your feet. Pull your knees to your chest so your shins are parallel with your torso. Crunch your right elbow towards your left knee, pulling your left knee closer and extending your right leg outwards so it is in a straight line hovering above the floor (one rep). Repeat on other side.

20 Curtsy Lunges

  • Start standing, with your hands clasped at chest. Lower your left leg behind your right leg, bending both knees to form a curtsy position. Return left leg to starting position (one rep). Repeat on right side.

Challenge:

Beginner- 25 jumps uninterrupted

Intermediate- 40 jumps uninterrupted

Advanced- 60 jumps uninterrupted

Set 2:

20 Commandos (Switch leading hand halfway through)

  • Start in a forearm plank position, making sure your hips aren’t sagging and back is not arched into the air, but level. Bring your right hand into an upper plank position, then your left, then moving your right hand back to the forearm plank and then left (one rep).  

20 Triceps Dips

  • Sit on the ground, placing your palms (fingers facing feet) firmly on the ground, in line with your shoulders. Your arms should be straight, but elbows should not be locked. Bend your knees to a ninety-degree position, so your butt lifts off the ground. Bend your elbows so your body lowers towards the ground until they reach a ninety-degree position. Push back up to return to start (one rep). This can also be done off a chair or ledge to make more challenging.

60 Second Plank

  • Start in either a forearm plank or raised plank position, making sure your hands are aligned with your shoulders if in the latter. Hold for sixty seconds.

Challenge:

Beginner- 40 jumps uninterrupted

Intermediate- 60 jumps uninterrupted

Advanced- 75 jumps uninterrupted


Set 3:

20 Reverse Lunges (10 Each Leg)

  • Start in a standing position with hands clasped in front of chest. Step back with your right leg into a lunge position, keeping left foot firmly planted on floor in front. Lower until your knee is just above the floor. Drive through your left foot to return right leg to starting position (one rep). Repeat on other side.

20 180 Degrees Jump Squats

  • Lowering your body into a squat position with low hips and knees not beyond toes, as if you were sitting on a chair, hands clasped in front of chest. Jump into the air with your legs straightening and hand coming down by side to increase power. As you are in the air, twist entire body to land facing 180 degrees from starting direction. Return to starting position (one rep).

20 Sumo Squats

  • Stand with your feet wide and toes pointed out. Clasp your hands in front of your chest and bend your knees so your thighs are parallel with the floor. Press down on your heels to bring yourself back to starting position, squeezing glutes (one rep).

Challenge:

Beginner- 50 jumps uninterrupted

Intermediate- 75 jumps uninterrupted

Advanced- 100 jumps uninterrupted

Arm and Ab Single Set Dumbbell Workout

Arm and Ab Single Set Dumbbell Workout