Whether you are traveling the world, on a business trip or just taking a weekend to get away, finding time to get to a gym can be rather difficult. One of the greatest aspects of CrossFit is that there are plenty of workouts that can be done anywhere, anytime. Here are some quick, challenging movements that are great additions to any traveling WOD.
Several different benefits for this movement were stated in the last article! This is a full body workout that gets your heart rate up, who wouldn’t love burpees? Incorporating them into your travel WODs will definitely keep you in shape when you are on the road.
Air squats, jump squats, you name it! Enough of these are sure to get your legs sore. Squats are a great movement that work several different muscles including quads, glutes and hamstrings. They are also a great movement when conditioning for Olympic lifts.
Got a wall? If you are not yet able to do free hand stand push ups, find a wall and still get a great workout. Whether you are doing strict or kipping handstand push-ups, this is a great shoulder workout that will be sure to make your deltoids and triceps feel the burn.
Who said travel WODs were complicated? Implementing traditional movements in your workout is the best way to keep them simple and efficient. The good old push-up will workout several muscles including pectorals, deltoids and triceps.
Another traditional movement that will always give your legs a challenge. Doing lunges will help you target your quads, hamstrings and glutes. Throwing in variations such as jumping or step up lunges will definitely add difficulty to your travel WOD.
A jump rope is a simple and light-weight piece of equipment that you can take almost anywhere. This full body movement really challenges the balance and agility of your entire body, all while giving you a great cardio workout!
A strong core is crucial in any workout. It is beneficial to target your abs on a daily basis in order to see improvement in other movements. The greatest thing about ab workouts are the endless amount variations available!
A parking lot, beach or hiking trail will do! Running is one of the greatest outdoor workouts there is. Whether you are striving for 1 mile or 20, it a great mental and physical challenge that keeps your blood pumping.
These are few of the many great travel movements that can be added to your travel WOD. Here are a few workouts to get you started off on the right foot! Compliments of TheTravelingWOD.com and CrossFit Journal
4 Rounds For Time:
10 Handstand Push-Ups
3 Rounds For Time:
50 Air Squats
10 Rounds For Time:
10 Push Ups
10 Sit ups
10 Air Squats
3 Rounds For Time:
75 Air Squats
Double Unders (or singles)
90 seconds rest between rounds
3 Rounds for Time:
20 Air Squats
20 Push Ups
Tabata (8 rounds of 20 sec. on, 10 sec. off)
100 Burpees for Time
20 Rounds For Time:
5 Push Ups
5 Air Squats
5 Sit Ups
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