Gym Tools: No Gym? No Problem!
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These CrossFit inspired workouts don’t require any equipment, and many can be done in your hotel room. 3, 2, 1, Go!
Outdoors
3 rounds – 10 Handstand push-ups, run 200 meters
Run 1 mile
3 rounds – 20 jumping jacks, 20 burpees, 20 air squats
Run 1 mile, 50 squats
3 rounds – 20 tuck jumps, 30 second handstands
Run 1 mile, every minute stop and do 10 push-ups
3 rounds – 50 sit-ups, run 400 meters
Run 1 mile, every minute stop and do 20 squats
3 rounds – run 200 meters, 25 push-ups
Run 1 mile, every minute, lunge walk 30 steps
3 rounds – run 200 meters, 50 squats
Run 5K
3 rounds – run 400 meters, 30 second handstand
Run 10K
3 rounds – run 800 meters, 50 squats
250 jumping jacks
4 rounds – 10 vertical jumps, 10 push-ups, 10 sit-ups
10-9-8-7-6-5-4-3-2-1 sit-ups, run 100 meters
4 rounds – 20 sit-ups, 20 push-ups, run 400 meters
100 jumping jacks, 75 air squats, 50 push-ups, 25 burpees
4 rounds – 25 jumping squats, rest 1 minute
Walk 100 meters on your hands, even a 1 meter at a time
4 rounds – 400 meters, 50 squats
50 split jumps
5 rounds – run 400 meters, rest 2 minute
100 burpees
5 rounds – 10 push-ups, 10 hollow rocks, run 200 meters
400 meter walking lunge
5 rounds – 10 vertical jumps, run 400 meters
50-40-30-20-10 squats, push-ups, sit-ups
5 rounds – run 1 minute, squat 1 minute
100 push-ups, 100 sit-ups, 100 squats
5 rounds – run 200 meters, 10 squats, 10 push-ups
Run 800 meters, run 400 meters backwards
8 rounds – run 100 meters, 30 squats
50 burpees, jump 12” above max. reach for each one
10 rounds – 10 burpees, 100 meter sprint
30 minutes hand walking practice
10 rounds – 10 push-ups, run 100 meters
50 tuck jumps, 50 sit-ups, 50 push-ups, 50 squats
10 rounds – run 100 meters, rest 1 minute
100 meter handstand walk
10 rounds – run 50 meters, 10 push-ups
50 split jumps
Indoors
3 rounds – 10 air squats, 10 push-ups, 10 sit-ups
10-9-8-7-6-5-4-3-2-1 burpees, sit-ups
3 rounds – 20 air squats, 20 burpees, 20 push-ups
100 squats, 3 min. rest, 100 squats
3 rounds – 30 push-ups, 30 second handstand
Spend a total of 5 minutes in a handstand
4 rounds – 50 air squats, rest 2 minutes between rounds
100 squats
4 rounds – 25 sumo deadlift high pulls, no weight
100 push-ups
5 rounds – 1 minute handstand, 1 minute squat hold
25 pressing snatch balances each arm, no weight
6 rounds – 10 push-ups, 10 air squats, 10 sit-ups
Max reps push-ups
7 rounds – 7 squats, 7 burpees
21-15-9 squats, push-ups
8 rounds – 30 second handstand, 10 squats
100 burpees
10 rounds – 10 lunges, 10 push-ups
200 squats
10 rounds – 10 push-ups, 10 squats
250 push-ups
10 rounds – 10 push-ups, 10 squats, 10 sit-ups
Tabata – 8 rounds, 20 seconds work, 10 seconds rest
10 rounds – 10 second "L" sit off the floor
Tabata squats
10 rounds – 10 sit-ups and 10 burpees
Tabata squats with eyes closed
10 rounds – 30 second handstand, 30 second squat hold
Tabata push-ups
20 rounds – 5 push-ups, 5 squats, 5 sit-ups
Tabata sit-ups
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