Create a Travel WOD In Seconds and Always Have a Workout

The beautiful thing about functional training is it can be done anywhere.

The beautiful thing about functional training is it can be done anywhere and with little to no equipment. It’s possible to achieve a high level of fitness using only body-weight exercises and metabolic conditioning. While I do recommend you utilize a fundamental strength program, it is important to showcase how easy it is to get a workout in whether you have access to equipment or not. You should never use the gym as an excuse for not training.

Create Infinite WOD's for Home Or Travel

Below you have a simple and effective system for creating hundreds of workouts that you can do with ZERO equipment. Never again do you have an excuse for not getting a work-out in. These workouts are perfect for traveling athletes but also serve as an excellent starting point for beginners. The only thing you ever need to do a workout is your body and the ground, and since you always have those two available, you can always get your train on. Make sense?

The 9 basic bodyweight movements

  • Push-up
  • Squat
  • Sit-up
  • Burpee
  • Lunge
  • Sprint
  • Plank
  • Broad Jump, Box Jump
  • Handstands, Press, Kick-to, Walks, Holds

The basic template for creating a workout:

  1. Pick Total Movements (sprints, squat, etc)
  2. Pick Reps Per Movement
  3. Pick Rounds or Total Reps Goal
  4. Format in a repeating fashion: AMRAP (as many rounds as possible), or 1-10 rounds total, or 50-100-250 reps total, or any creative variation on these
  5. Set stopwatch and go!

Example: 10 rounds of: 5 Push-ups, 5 Air Squats, 5 Sit-ups.Complete 5 push-ups, then complete 5 air squats, then complete 5 sit-ups. Repeat 10 times with proper form as fast as possible. Your score is the time that you finish (the faster the better).

Now that you have a never-ending supply of home/travel workouts, it’s time to get off your ass and do some work. In as little as 15 minutes a day—or less—you can progress towards elite fitness. That’s pretty freaking awesome if you ask me.