With so many people heading abroad to escape the Sydney Winter, I thought it would be a good idea to put together some simple workouts that can be done whilst travelling.  Nine times out of 10, if you are staying in a hotel, there will be a dodgy “gym” with some dumbbells and a treadmill.  You can use dumbbells to press, snatch, squat, clean, “kettlebell” swing, thruster, man-makers, bicep curls, etc etc.  So in the workouts below, feel free to sub in a dumbbell movement of your choice.  If you have a fancier gym, then knock yourself out – use their elyptical, or bike, or lat pull-down machine.

But if you have not got access to any equipment at all, then get creative and use your suitcase to lift (overhead squat, press, farmer’s carry, deadlift, jump over it) or load a backpack with some heavy items (books, shoes, whatever you can get your hands on) and use it as a sandbag, or a kettlebell.

Basically, there is no excuse not to train while you are away, other than the fact that you just don’t want to……..which is cool.  If you want to have a break and let your hair down, then do it.  Just don’t come back feeling guilty saying, “I should have trained”.

If you do want to avoid those holidays guilts though, then set aside 5 to 15 mins a day to move with intention, even if all that means is a set of 20 squats, 20 push-ups and 20 sit-ups which can be done in a matter of minutes after you roll out of bed.

Check out some of the workouts below and feel free to mix and match.  You  guys know what you need to do.

Enjoy your holiday!


a) Go for a jog.  This is possibly the easiest way to exercise while you are on holidays and it will also give you a chance to explore the area.  I love going for an early morning jog when the town is waking up.  You get a whole new perspective on the place you are staying in.

b) For time:

20 Burpees

30 Sit-ups

40 Squats

30 V-ups

20 Burpees

c) 21-15-9

Hand Release Push-ups

Russian Twists (fill a small backpack with some books and use as a kettlebell)


d) 10 min AMRAP

20 Jumping Lunges

10 Burpees over your suitcase

3 Wall Climbs

e) 12 min EMOM (every min on the min)

1st min – 30 sec Handstand Hold

2nd min – 15 Squat Jumps

3rd min – 15 Sit-ups

f) Partner WOD with your “partner” or kids

Alternate complete rounds for 3 each of:

10 Burpee Broad Jumps

10 Push-ups

Lunge back to start position


Published by Wilsy

Crossfit Coach

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