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Bodyweight Workout To Keep You Fit While Travelling

Bodyweight Workout To Keep You Fit While Travelling

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Bodyweight Workout To Keep You Fit While Travelling
Free Bodyweight Workout

One of the great things about the holidays is that they are often filled with fun activities away from your usual routine — whether that’s travelling to see loved ones, going on road trips or flying to different places! 

While the holidays are a great opportunity to take a break, it doesn’t mean that you should start overeating and stop moving your body altogether. Maintaining some sort of routine and exercising a little each day can help you to feel your best and stay energised enough to make the most of your time away.

This bodyweight workout can help you do just that —  it can be done anywhere and doesn’t require any equipment so it doesn’t matter if you don’t have access to a gym or your usual training gear. 

All of the exercises featured here come from SWEAT trainer, Kayla Itsines’, BBG programs and will help to get your muscles burning.

Bodyweight workout you can do anywhere

Complete each of these body weight exercises twice through in a circuit-style format to get a complete full body workout. 

Alternatively, If you just want to focus on a specific body area per workout, you can spread out the exercises over the course of your holiday. 

For example, for a leg-focused bodyweight workout, complete each leg exercise for the specified number of repetitions, three times through in a circuit format. The following day, you can do the same for the body weight chest and shoulder exercises. 

Give these 10 bodyweight exercises a go while you’re travelling and enjoy your holiday while feeling your best. 

Body weight full body exercises 

These two body weight full body exercises can be done 4-5 times each as a total workout. 

Alternatively, complete each of these full body exercises twice through in a circuit-style format and mix them up with the exercises from the other categories to create a full bodyweight workout.


Burpees

Burpees Bodyweight Workout
  1. Plant both feet on the mat shoulder-width apart. This is your starting position.
  2. Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.
  3. Jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart.
  4. Exhale. Propel your body upwards into the air. Extend your legs below you and your arms above your head.
  5. Inhale. Land in the starting position, ensuring that you maintain ‘soft’ knees to prevent injury.
  6. Repeat for 10 repetitions.

Mountain Climber

Bodyweight Workout Mountain Climbers
  1. Place both hands shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.
  2. Keeping your left foot on the floor, bend your right knee and bring it in towards your chest.
  3. Extend your right leg to return to the starting position.
  4. Keeping your right foot on the floor, bend your left knee and bring it in towards your chest.
  5. Extend your left leg to return to the starting position.
  6. Continue alternating between right and left for 40 repetitions, inhaling for four mountain climbers and exhaling for four mountain climbers.

Body weight leg exercises

These body weight leg exercises can be done 4 times through each as a leg workout. 

Alternatively, choose two of these body weight leg exercises and mix them up with the exercises from the other categories to create a full bodyweight workout.

Double-Pulse Jump Squat
 

Bodyweight Workout  Jump Squat
  1. Plant both feet on the floor slightly further than shoulder-width apart. 
  2. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. 
  3. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips. This is called a full squat position.
  4. Push through your heels to extend your legs slightly. Bend your knees to return to full squat position. Complete this action, called a pulse, two times.
  5. Propel your body upwards into the air. Extend both your legs and your hips before landing back into squat position. 
  6. When landing, ensure that you maintain ‘soft’ knees to prevent injury.
  7. Repeat for 15 repetitions.

Alternating squat and lunge

Bodyweight Workout Legs
  1. Plant both feet on the floor shoulder-width apart. This is your starting position.
  2. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel to the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips. This is called squat position.
  3. Push through the heels of your feet and extend your legs to return to the starting position.
  4. Take a big step forward with your right foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees.
  5. Exhale. Extend both knees and transfer your weight completely onto your left foot to return to the starting position.
  6. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel to the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips. This is called squat position.
  7. Push through the heels of your feet and extend your legs to return to the starting position.
  8. Take a big step forward with your left foot. As you plant your foot on the floor, bend both knees to approximately 90-degrees.
  9. Exhale. Extend both knees and transfer your weight completely onto your right foot to return to the starting position.
  10. Continue alternating between squat and lunge movements for 20 repetitions. Each movement of the feet is equivalent to one repetition.

Breakdown — The sequence will be squat, lunge right leg forward, squat, lunge left leg forward.

Reverse lunge and knee up

Bodyweight Workout Reverse Lunge
  1. Plant both feet on the floor shoulder-width apart. This is your starting position.
  2. Inhale. Carefully take a big step backwards with your right foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.
  3. Exhale. Extend both knees and transfer your weight onto your left foot. At the same time, elevate your right foot to bring your knee into your chest.
  4. Inhale. Lower your right leg to return to the starting position, but without resting your foot on the mat.
  5. Complete 10 repetitions on the same side, before repeating the remaining 10 repetitions on the other side.

Body weight chest exercises and body weight shoulder exercises

These upper body exercises can be done 4 times each as an upper body workout. 

Alternatively, as mentioned above, choose two of these exercises and mix them up with the exercises from the other categories to create a full bodyweight workout.

Spider push-up

Bodyweight Workout Shoulders
  1. Place both hands on the mat slightly further than shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.
  2. Inhale. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles. At the same time, bend your right knee and draw it forwards and outwards towards your right elbow.
    Exhale. Extend your right knee and, at the same time, push through your chest and extend your elbows to lift your body back into the starting position.
  3. Inhale. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles. At the same time, bend your left knee and draw it forwards and outwards towards your left elbow.
  4. Exhale. Extend your left knee and, at the same time, push through your chest and extend your elbows to lift your body back into the starting position.
  5. Continue alternating between right and left for 12 repetitions.

Commando and push-up

Bodyweight Workout Chest
  1. Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.
  2. Inhale. 
  3. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying. This is called push-up position.
  4. Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles.
  5. Exhale. Push through your chest and extend your elbows to lift your body back into push-up position.
  6. Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position.
  7. Repeat this exercise, starting with your left arm. 
  8. Continue alternating between right and left for the 16 repetitions.

Caterpillar walk and push-up

Bodyweight Workout Shoulders
  1. Plant both feet on the floor shoulder-width apart. Looking straight ahead, bend at both the hips and knees, and place your hands on the floor directly in front of your feet. This is your starting position.
  2. Inhale. Without moving your feet, walk your hands forward until your body is in one straight line from your head to your heels, resting on the balls of your feet. This is called push-up position.
  3. Bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles, ensuring that you maintain a straight back and stabilise through your abdominals.
  4. Exhale. Push through your chest and extend your arms to return to push-up position.
  5. Jump both of your feet forwards in between your hands, ensuring that your feet remain shoulder-width apart, to return to the starting position.
  6. Repeat for 12 repetitions.

Body weight ab exercises

As with the exercises mentioned above, these body weight ab exercises can be done 4-5 times each as an ab workout. 

Alternatively, choose two of these ab exercises and mix them up with the exercises from the other categories to create a full bodyweight workout.

Ab bikes

Bodyweight Workout Ab Bikes
  1. Start by lying straight on your back on a yoga mat with your legs extended out in front of you. Bend your elbows and place your hands behind your earlobes. Gently raise both legs and your head and shoulders off the mat. This is your starting position.
  2. While keeping your right leg extended, bend your left knee and draw it in towards your chest. At the same time, rotate your torso to the left to bring your right elbow to your knee.
  3. Untwist your torso and extend your left knee to return to the starting position. Immediately bend your right knee and draw it in towards your chest and rotate your torso to the right to bring your left elbow to your knee.
  4. Untwist your torso and extend your right knee to return to the starting position. Continue alternating between left and right for 40 repetitions, inhaling for four repetitions and exhaling for four repetitions.

In and out plank

Bodyweight Workout Plank
  1. Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet, with your feet together. Brace your abdominals and ensure that your spine remains in a neutral position. This is your starting position.
  2. While keeping your hips as still as possible, step your left foot outwards slightly, followed by your right foot, so that your feet are hip-width apart.
  3. While keeping your hips as still possible, step your left foot inwards, followed by your right foot, to return to the starting position.
  4. Repeat for 12 repetitions.
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Stay on track this holiday season

While being away from home can make it more difficult to maintain a fitness routine and consistently eat nutritious food, you can try to feel your best by making an effort to do something small each day, like this bodyweight workout, as well as by maintaining a balanced diet. This bodyweight workout is intended to be as quick or as long as you feel like to help you stay on track during the holidays and keep feeling your best. 

If you liked these workouts, you’ll love Kayla’s BBG program, available in the SWEAT app! Trial 7 days free here.

How else do you like to stay healthy while travelling? Let us know in the comments!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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