Bodyweight Travel Workout

Описание: Warm-Up (5-10 minutes)
Arm Circles – 30 seconds each direction
High Knees – 1 minute
Leg Swings – 30 seconds each leg
Bodyweight Squats – 1 minute
Dynamic Lunges – 1 minute
(If you have bands)
Banded Squat Pulse – 1 minute
Banded Lateral Walks – 1 minute

Workout (3 Rounds)
Each round consists of 5 essential movement patterns. Perform each exercise for reps or time, depending on your preference or the goal for the day.

1. Squat Pattern (Lower Body)
Bodyweight Squats – 15-20 repsOrBulgarian Split Squats (each leg) – 10-12 reps per leg(If you have weights/bands, use them for extra resistance)

2. Push Pattern (Upper Body)
Push-Ups – 10-15 repsOrIncline Push-Ups (hands on an elevated surface) – 12-20 reps(If you have a band, loop it around your back to increase resistance during push-ups)

3. Hinge Pattern (Lower Body)
Hip Thrusts (Bodyweight) – 15 repsOrSingle-Leg Romanian Deadlifts (Bodyweight) – 10 reps per leg(If you have a band or weight, hold it at your hips or use it to add resistance)

4. Pull Pattern (Upper Body)
Inverted Rows (under a table, bar, or using a TRX) – 8-12 repsOrDoorway Rows (use a towel or band looped in a door) – 10-15 reps(If you have a band, perform banded rows, pulling towards you)

5. Core Pattern (Core and Stability)
Plank – Hold for 30-45 secondsOrPlank to Push-Up – 10-12 reps(If you have a band, loop it around your wrists and perform the plank or side plank for added resistance)

Cool-Down
Pigeon– 30 seconds per side
1/2 Staff – 30 seconds per side
Seated Shoulder Opener to Spinal Wave – 30 seconds per side


Additional Notes:
Rest Between Sets: 30-60 seconds based on fitness level.
Progression Tips:
If it’s too easy, increase the reps or time per set.
If you have equipment, try to use heavier weights or add resistance bands.
Focus on quality over speed—perform each movement with control and proper form.