Calisthenics Workouts for Travellers: Your Full-Body Vacation Routine (No Equipment Needed!)

Here's a list of some good calisthenics exercises you can incorporate into your travel workout plan:

Push-ups (variations: standard, diamond, wide, etc.)

‍This classic exercise strengthens your chest, shoulders, and triceps. Modify with knee push-ups for calisthenics for beginners. Athlean-X calisthenics is a great resource for learning push-up variations.

Squats (variations: regular, jump squats, pistol squats)

Squats work your quads, hamstrings, and glutes. Regular squats are a basic calisthenics exercise, while jump squats add a cardio element. Pistol squats are a single-leg variation for advanced exercisers.

Lunges (variations: forward, reverse, lateral)

‍Lunges target your quads, hamstrings, and glutes while improving balance. Forward lunges are a simple calisthenics option, while reverse and lateral lunges offer more challenge.

Planks (variations: standard, side planks, reverse planks)

Planks engage your core muscles for stability. Standard planks target your entire core, while side planks focus on your obliques. Reverse planks challenge your lower back and glutes.

Burpees

This dynamic exercise combines a squat, push-up, and jump for a full-body workout that gets your heart rate up.

Dips (using a bench, chair, or ledge)

Dips strengthen your triceps and chest. Find a sturdy bench, chair, or ledge in your hotel room or at an outdoor calisthenics gym for dips.

Pull-ups (if you have access to a bar or sturdy ledge)

Pull-ups are an excellent back exercise but require a pull-up bar or sturdy ledge. You can find these at some parks or gyms, but they might not be readily available while travelling. Unless of course you manage to make do with a sturdy branch hanging off a tree. However proceed with caution when using nature, as the elements are prone to breaking easier.

Bonus Exercises

Mountain Climbers:

Great for core and cardio, mountain climbers simulate running in place while in a plank position.

Glute Bridges:

Isometric exercise that strengthens your glutes and hamstrings.

Squat Jumps:

Similar to jump squats, but with a deeper squat before jumping.

Quick Travel Workouts:

For those short on time, you can create a quick travel workout by combining a few exercises from this list. For example, do 10 reps each of push-ups, squats, lunges, and planks for a circuit. Repeat this circuit 2-3 times for a 10-15 minute workout.

Remember:

• Listen to your body: Start slow and gradually increase intensity as you get stronger.
• Focus on form: Proper form is essential to avoid injury.
• Make it fun: Experiment with different exercises and variations to keep your workouts engaging.

After a while, you will remember the exercises and you'll start to apply them 'naturally'. As in, you will know what exercise will feel natural to do with the previous and next exercises. This will come with time and will enable you to plan around your travel routine with ease.

With these calisthenics exercises, you can maintain your fitness routine and stay energized while traveling, all without needing a gym membership or any equipment. There is also some evidence that exercising while jet lagged can improve your jet lag symptoms. You can read more about that here - Mastering Sleep & Exercise for Digital Nomads: Tips for Overcoming Jet Lag.

For a more in-depth workout plan whether you are a beginner or more advanced check out this post on onnit.com.

Tips for Seamlessly Integrating Calisthenics into Your (Travel) Routine

Travelling shouldn't disrupt your fitness journey! Here's how to seamlessly incorporate calisthenics into your travel routine using just your bodyweight and a bit of creativity:

• Create a Routine and Stick to It: Having a plan helps you stay consistent. Designate specific days for calisthenics workouts and choose exercises you can do in your hotel room or a nearby park. Utilize online resources for calisthenics for beginners or travel workout plans.
• Utilize Your Surroundings (Stairs, Benches, Walls, etc.): Turn your environment into your gym! Get creative! Hotel stairs become cardio climbers, a park bench transforms into a platform for dips, and a sturdy wall offers support for wall sits. Embrace the calisthenics outdoor gym wherever you find yourself.
• Combine Calisthenics with Other Activities (Hiking, Running, etc.): Calisthenics complements other activities perfectly! Add a quick travel workout of push-ups, squats, and lunges after your morning jog, or incorporate bodyweight exercises during rest breaks on a hike. However be well prepared for more daring hikes and don't make the same mistake I made before hiking the tallest mountain in England 😱
• Adjust the Intensity and Duration Based on Your Fitness Level: Listen to your body! Beginners can start with shorter workouts and basic calisthenics exercises, gradually increasing intensity and duration as fitness improves. Many exercises offer modifications to cater to different skill levels.
• Stay Motivated by Setting Goals and Tracking Progress: Set realistic and achievable goals. Aim to work out a certain number of times per week or focus on mastering a specific calisthenics exercise. Track your progress in a journal or app to stay motivated and witness your improvement.

Remember, consistency is key! Even short, regular calisthenics workouts can make a big difference. So pack your adventurous spirit and embrace the freedom of bodyweight exercise. With these tips, you can maintain your fitness routine and explore the world, one push-up, squat, and lunge at a time!

Final Thoughts: Embrace Calisthenics - Your Travel Fitness Companion

Travelling opens doors to new experiences and cultures, but it shouldn't have to close the door to your fitness goals.

Calisthenics offers the perfect solution for travellers seeking a convenient and effective way to stay fit on the go. You don't even need to be an expert nor do you need to be a gym goer, bodyweight workouts are for everyone and the best thing about them is you can start from home.

So, the next time you pack your bags, remember to pack your adventurous spirit and the power of calisthenics. With just your bodyweight and a little creativity, you can maintain your fitness routine and explore the world, one pushup, squat, and lunge at a time. Embrace calisthenics, and let your fitness journey be as limitless as your wanderlust!

If you are looking for a tailor-made workout plan for your travels do not hesitate to contact me to see if I can help.