

Life happens! Whether you’re traveling for work or for fun, sometimes the gym is hard to squeeze in between meetings or family time. Rest and recovery are a great thing sometimes it makes coming back pretty big pain. Here are some examples of how to keep moving while away from BCF. Some need no equipment, some need very little or access to a hotel gym. Remember when you are traveling you don’t need to spend an hours in the gym. Keep it short, sweet and intense then get back to those meetings or family time!
NO EQUIPMENT NEEDED:
Run (50m, 100, 200, 400, 800, 1mile etc), Shuttle runs, Backwards run, pushups, clapping pushups, hand release pushups, situps, air squats, lunges, jumping squats, jumping lunges, burpees, hand release burpees, inverted burpees, backflip burpees, tuck jumps, handstands, headstands, handstand pushups, handstand shoulder tap, wall climbs, broad jumps, burpee broad jumps, pistols, hollow rocks, supermans, mountain climbers, situp to standing….the list goes on and on! Get creative!
A few examples of for time workouts: (complete as fast as you can)
- 150 Burpees
- 150 tuck jumping squats
- 75 Inverted Burpees
- 400 Walking Lunges
- 2 Rounds for time of:
35 ft walk on hands
35 tuck jumps
35 ft broad jumps
35 tuck jumps
- 3 Rounds for time:
25 Burpees
50m walking lunge
- 4 Rounds for time:
Run 400m
50 squats
- 5 Rounds for time:
40 jumping squats
7 Handstand pushups
- 5 Rounds for time:
50 Squats
20 Push-ups
- 5 Rounds:
50 Walking Lunges
15 Handstand Push-up
- 8 rounds for time:
Handstand, 30 second hold
10 squats
- “Griff”
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards
- 21-15-9 reps for time of:
Tuck Jumps
Pushups
- 50-40-30-20-10 reps for time of:
Tuck Jumps
Sit-ups
- 50-40-30-20-10 reps of
Sit-ups
Squats
Push-ups
DEATH BY…
With a continuously running clock, complete 1 in the first minute, 2 in the second minute, 3 In the 3rd minute, etc. Continue until you cannot complete the required number in the minute.
- Death by Burpees
- Death by Air squats (every 30seconds to make it tougher)
- Death by Pushups
- Death by 10m Run
- Death by Handstand Pushups
AS MANY ROUNDS AS POSSIBLE IN X MINUTES: (X can be any time you want to workout for 5 min, 10min, etc)
- AMRAP in 8 minutes:
6 Handstand Push-Ups
4 Burpees
- AMRAP in 10 min
10 pushups
10 pistols (5 each leg)
- AMRAP in 12min
3 Wall climbs
20 Air Squats
- AMRAP in 20min
2 Wall Climbs
20 Air Squats
200m Run
Tabata – 20 seconds of work followed by 10 seconds rest for 8 rounds (4min)
- Squats
Pushups
Lunges
Burpees (16 min total)
- Bottom to bottom squats (during your 10 seconds rest hold the bottom of your squat)
PLUG AND CHUG ANY OF THE MOVEMENTS LISTED ABOVE TO MAKE YOUR OWN WORKOUT!
Some Equipment Needed (jumprope, kettlebell, abmat)

FOR TIME:
- 21-15-9 reps of
Burpees
Box Jumps (you can jump onto park bench, tree stump, hotel bed, etc. If you can’t find something to jump onto you, you can do broad jumps or tuck jumps)
- “Annie”
50-40-30-20-10 reps for time of:
Double Unders
Situps
- For time
50 situps
50 double unders
50 situps
50 burpees
50 situps
50 walking lunge
50 situps
- 3 Rounds for Time
50 double unders
75 squats
- 5 Rounds for time
20 Overhead Squats (broomstick is fine)
20 Pushups
- 5 Rounds for time
10 Overhead Walking Lunges with Kettlebell
15 Kettlebell Swings
- 7 Rounds for time of
15 Sit-ups
15 Overhead Squats
- 50-40-30-20-10 reps for time
Kettlebell Swing
Burpee
- For Time
80 Squats 40 Kettlebell Swings 20 Push-ups
40 Squats 20 Kettlebell Swings 10 Push-ups
20 Squats 10 Kettlebell Swings 5 Push-ups
40 Squats 20 Kettlebell Swings 10 Push-ups
80 Squats 40 Kettlebell Swings 20 Push-ups
40 Squats 20 Kettlebell Swings 10 Push-ups
WORKS WHEN ON THE ROAD BUT HAVE ACCESS TO A “GYM”
- “Cindy”
AMRAP in 20 min
5 Pullups
10 Pushups
15 Squats
- “Mary”
AMRAP in 20 min.
5 HSPU
10 Pistols (5 each leg)
15 Pullups
- 3 Rounds for time of
500m row
50 Walking Lunges
- 3 Rounds for time of
500m row
21 Burpees
400m run
- “Izo”
150 Dumbbell thrusters for time 40/25#
- 10 Rounds for time
10 Dumbbell squats
10 Dumbbell Push Press
- 21-15-9 Reps for time
Dumbbell Cleans 40/25
Buprees
- 30-20-10 Reps for time
Dumbbell Snatches
Burpees
GET CREATIVE AND CREATE YOUR OWN! HAVE YOUR CAMERA READY WE’D LOVE TO SEE YOU IN ACTION WHILE YOU ARE AWAY!