Did you know A FROZEN TURKEY could be substituted for a kettlebell in just about any workout?? It wouldn’t be a great substitute, but technically it could work. Ok let's get real, if you’re traveling for the holidays, you may not have access to fitness facilities. No worries! You can still get your FITNESS on with an at-home workout. Below are 14 Travel-Friendly WODS with both zero and minimal (1 dumbbell + Jump Rope) equipment options. If you think you can’t get a SOLID sweat from minimal equipment or bodyweight workouts, you clearly have never done 100 Burpees For Time ;)
10-Minute Workouts
"Good Grief"
Every 2:00 x 5 sets
12 Burpees (As Fas As Possible. SPRINT!)
Scale: 8 Burpees
"Shoulder Stay or Shoulder Go"
AMRAP 10
30 Double Unders*
15 V-Ups
30 Plank Shoulder Taps
*Scale: 60 Singles
Bodyweight Version
30 Lateral Line Hops
15 V-Ups
30 Plank Shoulder Taps
"Simply Complex"
EMOM x 10
5 No-Push Up Burpees
6 Air Squats
7 Sit-Ups
Workout flow: Complete all 3 movements in one minute. Repeat for 10 minutes.
Scale: 4 No Push-Up Burpees, 5 Air Squats, 5 Sit-Ups
"Turkey Tabata"
Tabata (20s on/10s off) - 20 Rounds
Sumo Dumbbell Deadlift
Pistols Squats*
Single Dumbbell Hang Clean & Jerk
Pistols Squats*
Workout flow: Complete 20s of each movement in sequence, resting 10s between each movement. i.e. 20s of Sumo Dumbell Deadlifts-10s Rest-20s of Pistol Squats-10s rest etc.
*Scale: Single Dumbbell Front Rack Lunges
Bodyweight Version
Odd Objet Deadlift (water jug, backpack, etc.)
Pistol Squats*
Tuck-Ups
Pistol Squats*
*Scale: Reverse Lunges
10:00-20:00 Minutes
"Cramp-Us"
4 Rounds of AMRAP 4
30 Lunges
60 Double Unders*
Max Hand Release Push-Ups in the time remaining
Rest 1:00 between rounds
*Scale: 120 Singles or 30 Lateral Line Hops
"Devils in the Details"
For Time
50 Single Dumbbell Devils Press
Every 2:00, including the 0:00 - 15 Sit-Ups
Bodyweight Version
For Time
80 Burpee Jump Squats*
Every 2:00, including the 0:00 - 15 Sit-Ups
*To perform the Burpee Jump Squat, complete a standard burpee, but perform a squat jump immediately after standing instead of jumping and clapping your hand overhead.
"Gobble-It"
1 Mile Run
then
30-20-10
Dumbbell Goblet Squat
Dumbbell Snatches
Bodyweight Version
1 Mile Run
then
30-20-10
Jump Squats
Push-Ups
"Fight Gone Rad"
3 Rounds
1 minute Max Single Dumbbell Thrusters
1 Minute Max Hang Dumbbell Snatches
1 Minute Max Vertical Jumps
1 Minute Max Single Dumbbell Push Press
1 Minute Max Shuttle Runs
1 Minute Rest
Bodyweight Version
1 minute Max Air Squats
1 Minute Max Reverse Lunges
1 Minute Max Vertical Jumps
1 Minute Max Push-Ups
1 Minute Max Shuttle Runs
1 Minute Rest
"Push It Real Good"
100 Push-Ups*
Every time you break, perform 15 Mountain Climbers
*Scale: 100 Knee Push-Ups
20:00+ Minutes
“The Jogfather”
800m Run
75 Air Squats*
800m Run
75 Sit-Ups*
800m Run
75 Reverse Lunges*
*Scale - 50 Air Squats, 50 Sit-Ups, 50 Reverse Lunges
"Thunder Thighs"
21-18-15-12-9-6-3
Air Squats
Lunges
Jump Squats
Jumping Lunges
*Scale: Rep Scheme 20-16-12-8
"Tumilson" (Hero WOD)
8 rounds
200m Run
11 Burpee Deadlifts*
*Scale/Bodyweight: 11 Burpee Jump Squats
"Sweet Emom-tion"
EMOM x 30
1 - 8 Burpees
2 - 16 Air Squats