Need a travel workout for upper body that you can perform at your in-laws? On the road? While camping? In a hotel room?
I got you.
No equipment? No problem.
I’ve said this again and again, but bodyweight exercises can be tough and effective, even if you’re a seasoned fitness enthusiast. And while bodyweight doesn’t necessarily mean no equipment, this workout is both, meaning you can literally perform it almost anywhere.
(Well, okay. Maybe not in a board room. Or on an airplane. But almost anywhere.)
I was on vacation at the in-laws in central Oregon, and I wanted an upper body workout for the day. While there was gorgeous scenery all around, and plenty of space, there was no equipment, and no pull-up bars, dip station, etc., like you might find in city parks.
What’s a girl to do? I made up a killer bodyweight upper body travel workout. And to keep it interesting, I made it combination exercises in a pyramid structure.
When I was done and back at the house, my mother-in-law said, “Oh my GOD! Your arms are enormous!”
Yeah, I know—it wasn’t exactly what I wanted to hear, as I don’t put “big arms” down on my goal list. But I also knew my muscles were still pumped up from the workout, bigger than they are normally.
The point is, the workout—this workout—rocks your arms. And, it’s pretty fun, too.
Pyramids.
I love finding new ways to structure my workout because I get serious workout boredom if I don’t. With a normal circuit or HIIT circuit, there’s a part of my brain that calculates out what I’m doing, what I have to do so far, and how much time until it’s all over.
I mean, I love working out. But part of that “love” is also… mmm… uncomfortable. By design, working out is uncomfortable. And we do the work because it feels good to accomplish things and hit new goals. But working out isn’t relaxing on a beach or seeing a Broadway show. It sometimes is more motivating to think of having done the workout rather than doing it.
You get me?
So, pyramids. The wonderful thing about pyramids, and other workout structures that have differently timed, counted, or structured rounds, is that your brain can’t do that thing that it does. It can’t say, “Okay, you’ve done two rounds! You’re halfway done. Two more!” It might even say things like, “Well, you can go easy this round because next round is your last.” I know mine does.
What is a pyramid structure?
Pyramid workouts start with a certain number of reps, increase those reps every round until hitting a peak, and then decrease reps.
There are also ladder and reverse ladder workouts, which just go up in reps or down in reps (respectively). What I love about pyramids, though, is that it starts off easy, getting your muscles and your mind warmed up. And then it increases in difficulty, hits a peak, and then decreases.
However, that walk down the pyramid (so to speak) doesn’t taper off in difficulty as much as you think. Having hit a difficulty peak, and possibly failure, doing anything more is still very challenging.
But also, every round is different. Your mind can’t pre-calculate the length of time it’s going to take, or even how long you’ve been working out.
The result? Your monkey mind takes a break. And you can be present. With, you know, the workout, and your body. Pretty great.
Travel workouts.
I hesitated to mention this was a “travel workout” because it makes it seem small. Insignificant. Like a travel-sized shampoo or shaving cream.
Plus, why work out when you travel? Isn’t that the point of vacation? To relax? So anything you do is like a bonus?
I used to think this way, and I’ll likely post more types of travel workout because at the moment, the fam and I are travelling. Kinda. I mean, we’re on tour for Mr. Fitwitchery’s work. But I don’t have any of my own equipment, other than my minibands and my furniture sliders. So, I plan to have a lot more bodyweight workouts posted in the upcoming months.
Now, however, I feel good when I get a workout in. I feel balanced. Since we’ve been here in Minneapolis, I honestly didn’t feel “at home” until I got my sweat on. I also feel less anxious, which is lovely, because with a baby and no sleep, I can reach an anxious state pretty easily.
So, yeah, my point? My point is that travel workout just means take-anywhere-you-go workout. It means no or minimal equipment. It means that you can pull your car over to the side of the road and just do it. Just say, “Eff it, I need a workout,” pull a u-ie and do the damn thing.
It does not mean easy or light. Not in my book.
And with that, everyone, here’s the workout!
Instructions.
Dirty Smith Rock Workout
(Smith Rock, seen above, is a gorgeous state park in Oregon, which is where I did this workout the first time. It’s a great place for hiking and rock climbing. It is high desert, though, so I got a bit dirty doing this, which is why I named it Dirty Smith Rock Workout!)
Pyramid: Start with 1 rep of each combo, then add a rep every round. Peak at 6 reps, then go back down 1 rep until you’re back at 1 (1-2-3-4-5-6-5-4-3-2-1).
1 rep of each combo is:
- Dive bomber combo: dive bomber out, minipush, dive bomber back, shoulder press
- V-plank push up combo: palms out, push up position: v-plank L and push up, v-plank R and push up
- Back lift combo: 2 back lifts (arms front to side and up) and 2 birdie back lifts (just from the side)
- Diamond push up combo: diamond push up and dynamic diamond push up
- Motorized bicycle combo: V-up, upright bicycle L, v-up, upright bicycle R
Video instructions.
For detailed instructions, watch me do this travel workout in my small apartment. (Full disclosure: I recorded this a week ago, since I knew I’d be traveling—but then I did the workout!)
Dive bomber combo:
From a downward facing dog position, dive head down and forward and then up, ending in upward facing dog, with your back arched and hips close to the floor but off. Do a “push-up” in this position, which is like a mini-push up. Then reverse motion to original position. Do a shoulder press: Lower your head to the floor by bending your elbows, then push yourself back up.
V-plank push up combo:
From plank position, jump both feet up towards one elbow, then back to plank. Do a push up. Repeat on opposite side.
Back lift combo:
Get into superhero pose with stomach on the ground, arms and legs held up and slightly off the ground. Bring arms out and down to your sides perpendicular to your body and pulse your whole torso upwards. Return to starting position. Repeat for a total of 2 reps. Then keep your arms outstretched to the sides, pulsing them upwards but keeping your arms in the same position for a total of 2 reps.
Diamond push up combo:
From a plank, place your hands close together, your index fingers and thumbs from each hand touching, forming a diamond shape on the floor. Lower your chest to the ground, ideally holding your elbows close to your body. Go as close to the ground as possible, but not all the way, then push hands off the floor to return to starting position. Repeat, this time jumping your feet out on the way down, and inwards on the way up.
Motorized bicycle combo:
From hollow position with hands held straight above your head, lift your legs and torso off the ground, making a “V” shape. Return to starting position. Clasp your hands behind your head and sit upright, turning torso and bringing one elbow in towards the opposite knee as it bends. Alternate sides and don’t move too fast.
Record your times.
Set a timer and GO! Keep track of how long it took you, and if you do the workout again, you can see if it went faster. Please keep in mind, though, that faster isn’t always better, and keep good form!
My time? 34:40, though it took 32:20 the last time I did it before.