fitness in a flash

Shape Up: The Elusive Travel Workout

Carlos-location-logoEverybody travels. Well, most people travel. Be it for work, pleasure, vacation, epic adventuring… most people leave the comfort of their personal bubble to visit another location. It might be for a couple days, a few weeks, or months at a time, but regardless the length of time it usually means certain death for our workout routines; they get thrown out the window.

If you work out in a gym, suddenly you don’t have access to all that precious equipment. If you run around the neighborhood, suddenly you have to run… somewhere else. The list goes on.

For the fitness oriented, we’re used to adapting to varying routines, and can most likely improvise workouts with little to no equipment at our disposal. But for those just starting a new, more fitness-focused approach to life, a simple trip two states away can throw away all the progress they’ve made. I can’t count the number of times a client or gym member has asked me how to keep their workouts going while they travel. 

So I’ve made a list. Let this be a quick introduction, if you will, to working out on the go. The list is broken out into workouts you can complete with just your body weight, workouts you can complete if you have access to a pull-up bar, and finally workouts you can complete with access to a jump rope, rings, and/or a pull-up bar. 


Body Weight Only:

Complete 1-2 workouts per day from the list below in your hotel room.

Room Service: 20 rounds timed of 5 pushups, 5 squats, 5 sit-ups.

Shake the Walls: 10 rounds timed of 10-second handstand holds, 10 squats.

Give Me Ten: 10 rounds timed of 10 walking lunges, 10 pushups.

Ab Meltdown: 100-75-50-25 reps of sit-ups, flutter kicks (4 count), leg levers.

Stay On Track: 10-9-8-7-6-5-4-3-2-1 reps of burpees, sit-ups.

Ouch: 20-16-12-8-4 reps of one-arm pushups, pistol squats.

Deck of Cards: Face cards are 10, aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle through the whole deck. Hearts: Burpees, Diamonds: Mountain Climbers, Spades: Flutter Kicks, Clubs: Squats.

Pull-Up Bar: 

Workouts with access to a pull-up bar.  Complete 1 workout per day from the list below.

The Reckoning: Run 1 mile, 100 burpees, 100 pull-ups, 100 knees-to-elbows.

Boot Camp: 100 burpee pull-ups.

Catching the L: 21-18-15-12-9-6-3 reps of squats, L-pull-ups, knees-to-elbows.

Jump Rope, Rings and/or Pull-up Bar:

Complete 1 workout per day from the list below.

Death By Ring Dip: 21-15-9 reps of ring push-ups, ring dips.

Ready to Jump: 5 rounds of 50 squats, 100 jump rope.

Ivan the Terrible: 50-40-30-20-10 reps of lunges, pushups, sit-ups, jump rope.  Rest 90 seconds between rounds.

The Phoenix Effecta metabolic bootcamp that gets you in shape fast, is offered exclusively at Mansion Fitness, 7914 Santa Monica Blvd., West Hollywood.

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