At Home & Vacation Workouts

What to do when you can't make it to the gym

We understand that you can’t always make it to the gym. Business trips, family vacations, childcare issues, etc. can sometimes keep you away for a few days or weeks. Here are some workouts we’ve created and some we’ve borrowed from various sources–strength and conditioning gyms, fitness blogs, etc. So if you find yourself away from MVMNT Gym and unable to recreate the daily workout due to equipment restrictions, try one of these workouts–most of them require no equipment other than gym clothes. Some make use of a pullup bar, jump rope, dumbbell/kettlebell.
And don’t neglect to warmup first with some of the mobility and muscle activation drills we do in class: animal movements, arm circles, leg swings, skipping, lateral movements, etc.

4 rounds as fast as possible
400M sprint (1/4 mile or so – basically find a distance you can run hard in 1:30-2:00 minutes)
50 squats

12 minutes – as many rounds as possible
20 dumbbell swings (or kettlebell if you have it)
10 burpees

10-9-8-7-6-5-4-3-2-1
thrusters (Dumbbell squat into overhead press: if you have 2 dumbbells, hold one in each hand, at the shoulder, squat down deep, then stand up and press the weights straight overhead–if you just have one dumbbell, alternate hands every round)
situps
so you would do 10 thrusters/10 situps, 9 thrusters/9 situps, etc. down to 1/1.

3 rounds as fast as possible
10 pushups
10 squats
20 lunges, alternate legs
20 jumping lunges, switch legs when you jump
10 jumping squats
10 clapping pushups

3x 1mile run (rest 3:00 between efforts)

10 rounds as fast as possible
5 pullups
10 pushups
15 situps
20 squats

5 rounds as fast as possible
100M swim (50M out and back – shoot for 2 minutes)
20 situps (this is your recovery from the swim)

2 rounds as fast as possible
Run 800M forward
Run 400M backward

100 Push-ups
100 Sit-ups
100 Squats

3-5 Rounds as fast as possible
30 Push-ups
40 Sit-ups
50 Squats

20 minutes – as many rounds as possible
5 Pushups
10 Situps
15 Squats

21-15-9
Lunges (each leg)
Handstand Push-ups

3 Rounds as fast as possible
Run 400 meters (or any sprint distance – 1:30-2:30 min long)
50 squats
25 pushups

Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups

Squats for time (pick a number between 100-500)

10-9-8-7-6-5-4-3-2-1
Burpees
Pushups
Situps

20 minutes – as many rounds as possible
5 Handstand push-ups
10 Pistols (single-leg squats)

50-40-30-20-10
Double-Unders (jump rope)
Sit-ups

50-40-30-20-10
Jump rope
Pushups

Burpees (50-150 – pick a number and go for it!)

3 Rounds as fast as possible
Run 800 meters (Run about 3-4 mins)
50 Squats
50 Sit-ups

Run 1 mile
100 Push-ups
200 Squats
Run 1 mile

21-15-9
Handstand Push-ups
Chair Dips
Push-Ups

21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats

Walking Lunges – pick a distance (100-400 meters) and go for it.

10 Turkish Get-ups (dumbbell or kettlebell)
10 sets:
20 kettlebell swings/5 breath rest
after all 200 swings,
10 Turkish Get-ups

Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters

80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
Handstand pushups

50 Walking Lunges (each leg)
800 M run
50 Walking Lunges

5 rounds – as fast as possible
10 Shuttle run – 20-50 meters
10 Burpees

50-35-15
Hollow rock to candlestick
Pushups
Tuck jumps

30 Handstand pushup
40 Jump squats
50 Situps
60 Squats
70 Double unders

20 minutes – as many rounds as possible
10 Bench/chair dips
10 Box jumps
10 Lunges (each leg)

12 Rounds as fast as possible
10 Burpees
10 Deck squats

10 rounds
Sprint 100M
Rest 1 minute

60 Pushups (or 30 handstand pushups)
Run 400M
40 Pushups (20 HSPU)
Run 800M
20 Pushups (10 HSPU)
Run 1 mile

5 rounds as fast as possible
100 jump rope backwards
50 Squats

3 rounds
Run 800M (half-mile)
50 squats

10 rounds as fast as possible
10 push-ups
10 sit ups
10 squats

5 rounds as fast as possible
Run 200M
10 squats
10 push ups

5 rounds as fast as possible
Swim 100M
25 pushups

3 rounds
10 handstand pushups
Sprint 200M

Tabata Squats (20:10 for 4 minutes)

Tabata Pushups (20:10 for 4 minutes)

Tabata Situps (20:10 for 4 minutes)

20 rounds as fast as possible
5 push ups
5 squats
5 sit ups

Walk 100 meters on your hands

10-9-8-7-6-5-4-3-2-1
Situps, sprint 100M

21-15-9
Squats
pushups

5 minutes in a handstand

Breathing Squat Pyramid
Do one squat and take one breath, (you can breathe all you want while you are squatting) do 2 and take 2 breaths etc…up to 10, and then come back down to one.

5 rounds for quality (height and distance)
3 vertical jumps
3 squats
3 long jumps

8 rounds
Handstand 30 seconds
10 squats

5x 400M sprints

Run 1 mile, 30 walking lunges after every minute of running

5 rounds as fast as possible
10 vertical jumps
400M run

5 rounds
Handstand hold 30 seconds
L-sit hold 30 seconds
Bottom of squat hold 30 seconds
Flexed arm hang hold 30 seconds

10 rounds
Sprint 100 meters
Walk back to start

100 push ups
Rest ONLY in plank position–no piking hips or knees on floor

10-9-8-7-6-5-4-3-2-1
Burpees
Situps

L-sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and TRY to lift your heels off the ground for 10 seconds instead!!!

10 rounds
Plank hold 30 seconds
Bottom of squat hold 30 seconds
hollow rock hold 30 seconds
Use the transition times as your rest periods…they should be as brief as possible.
5 rounds
50 squats, rest as long as it takes to do the squats

Run 1 mile and do 10 push-ups every 1 minute.

250 jumping jacks

100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.

5 rounds as fast as possible
10 squats with eyes closed
10 pushups with eyes closed

5 rounds
Run 1 minute
Squat 1 minute

5 rounds as fast as possible
10 push-ups
10 hollow rocks
200M run

Tabata squats: bottom to bottom (20 seconds work, 10 seconds rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)

3 rounds
20 tuck jumps
30 second handstand

Tabata tuck jumps + Tabata situps

FREE SESSION!

Come meet us and see the facility. We will talk about your current fitness level, experience, goals, and expectations. We will tailor a complimentary workout to you and let you experience what MVMNT Gym is all about.

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