Busy Traveler Workout
Philosophy
- Consistency over intensity
- Full-body over isolation
- Short sessions (20-30 min)
Warm-up (3-5 min)
| Exercise | Duration / Reps |
|---|---|
| Jumping jacks | 30 sec |
| Arm circles | 30 sec |
| Bodyweight squats | 15 reps |
| Light stretch (hips + shoulders) | 60 sec |
Main Circuit (3-4 rounds)
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Push-ups | 3-4 | 12-20 | Chest, Triceps, Shoulders |
| Pike push-ups | 3-4 | 8-12 | Shoulders |
| Squats | 3-4 | 15-25 | Quads, Glutes |
| Reverse lunges | 3-4 | 10 each leg | Quads, Glutes, Hamstrings |
| Plank | 3-4 | 30-60 sec | Core |
| Leg raises | 3-4 | 10-15 | Core |
| High knees or burpees | 3-4 | 30 sec | Cardio |
Rest 30-60 sec between rounds.
Finisher (Optional — 5 min)
Choose one:
| Option | Format |
|---|---|
| Burpee EMOM | 10 burpees every minute for 5 min |
| Mountain climbers | 30 sec on / 30 sec rest x 5 |
Cooldown (2-5 min)
- Stretch hips
- Stretch hamstrings
- Stretch chest and shoulders
- Deep breathing
Progression
Make it harder: slow tempo (3 sec down), add pauses at the bottom, single-leg variations.
Make it easier: incline push-ups using a bed or chair, reduce reps, skip the finisher.