30 Backpack Swings (or Kettlebell Swings if.10 Backpack Swing (Improvised Kettlebell Swing).Checkout these backpacks for rucking for ideas of packs that can hold weight well and have handles designed for improvised and functional exercises. This is just one more reason to get a durable backpack for travel that can be thrown around. Hold the backpack by its handles and the perform the workouts below accordingly. If not, get creative and use a backpack in place of a dumbbell or kettlebell. Most hotels with gyms will at least have a dumbbell or two. Sometimes we need a little weight and resistance to achieve our fitness goals. WODs (Improvising for Dumbbell and Kettlebell WODs) Maggie: Complete five total rounds for time Mary Perform as many rounds as possible (AMRAP) inĬindy: AMRAP in 20 minutes (this uses the sameĮxercises as Chelsea, but the format is different)Īngie: Complete all exercises and reps as fast asĬandy: Complete five total rounds for time Up Bar + Dip Bar Travel WODs 5 Rounds for Time:Ĭindy: 20 minutes As Many Rounds as Possibleīarbara: Perform five rounds, time each round, restĬhelsea: 10 Rounds of each exercise, performedĮvery minute, on the minute, start one of the exercises Per exercise, per round, as fast as you can for time Marguerita: Complete 50 total rounds, with one rep Get into a plank, and continue squatting as soon as you stand upĪnnie: 50-40-30-20-10 reps of each exercise, Rest in the plank position (anytime you stop,.10 Tuck Jumps (Focus on jumping as high as.20 seconds – As many squats as possible.30 second static hold at the bottom of the squat.– Do the first set of each exercise, then the.Travel Modified “Annie” – 50-40-30-20-10 Reps perġ0 Rounds: Hold each position for 30 seconds Burpees (50-150 – pick a number and go for it!)ġ0-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:Ĭomplete each “round” (10, 9, 8, etc.) for each exercise before proceeding.Squats for time (pick a number between 100-500) Handstand Push-ups / Incline Push Ups / Pike.Exercises can be done in any order to achieve the target number of reps.30-second squat hold (Electric Chair – can be.20 Alternating Split Squat Jumps (20 total reps) (Jumping lunges)*.Super Legs: 3-5 Rounds, as fast as possible:
20 Steam Engines (Stand with hands behind head,.10 Pistols/Single Leg Squats (alternating legs).5 Handstand Push Ups or Incline Push Ups.“Step Down” Perform all three mini workouts in Handstand Hold 30 seconds (against the wall is.Perform 8 sets of 20 seconds of work followed byġ0 seconds rest (4 minutes total) of push-ups first, then 8 rounds of air.
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