Travel Workouts That Don’t Require ANY Equipment

RaceStart’s workouts on the go ‘Playbook’

Prepared by Antonette Semklo


Life is hectic and often times full of the chaos. There will always be an excuse to not workout. Don’t allow your excuses to obstruct your progress. I’ve created these workouts for you to do at home, on vacation, or when work sends you away. Now you can feel better prepared to stay on point with your fitness goals.

It’s my goal to help eliminate the stress and anxiety that often comes when life throws us a curve ball.


  1. Deck of cards (including the joker)
  2. A coin


Scale as needed- All weights, reps, and movements offered here are to be used as a guide.

Know your limits….push them…but don’t jump the gun. Always consult your doctor before starting a new fitness program.

  • Form matters
  • Be smart
  • Have fun


Station 1 (1 min)

  • Heads- 10 squats
  • Tails- 10 burpee
  • Rest 1 min

Station 2 (1min)

  • Heads- 3 groiners
  • Tails- 1 wall walk
  • Rest 1 min

Continue to repeat both stations for desired amount of time.


1 wall walk, 2 push up
2 wall walk, 4 push up
3 wall walk, 6 push up
4 wall walks, 8 push up
5 wall walks, 10 push up

3 rds:

  • 20 russian split lunges
  • 10 v-up sit up
  • 5/5 Pistol squats
  • Side plank + 10 hip raises/side

5 wall walks, 10 push up
4 wall walks, 8 push up
3 wall walk, 6 push up
2 wall walk, 4 push up
1 wall walk, 2 push up

EMOM (Every Minute On The Minute):

keep going until you can no longer complete these reps in 1 min

  • 10 Push up
  • 10 Sit up
  • 20 Squat

PICK AND PLAY (No equipment needed)

3 different playing options:

  1. Select (3) of the movements from the list below, and set your reps and rounds. Complete for time.
  2. You can also use a deck of cards. The numbers on the cards determine the number of reps. The suits (hearts, diamonds, spades, clubs) will represent 4 of the movements that you select from below.
  3. Instead of playing with the suits, moving through 4 different exercises, you could choose 2 movements. One movement for black cards, and one for red cards.

*Jokers are your wild cards- a movement you like or don’t like,
ie. sprints, 3 mile run, or burpees



  • Sloth walk (lateral movement)
  • Black mamba
  • Side kick through
  • Pistol squats
  • Walking lunges
  • RSL (Russian Split Lunges)
  • High knee, quick feet; from point ‘x’ to point ‘x’
  • Wall walk + push up
  • Horizontal wall walk
  • Vertical wall walk
  • Lateral bridge walk
  • Crab walk
  • V-up sit up
  • V-up alternating single leg sit up
  • Butterfly sit ups
  • Bridge k-2-E
  • Squat jumps
  • Surfer squat jumps (squat jumps with a 360 turn)
  • Ape flow
  • Donkey kicks
  • Bridge shoulder taps
  • Rolling pistol sit up
  • Lateral skater jumps
  • Broad jumps + push up
  • Bridge to plank
  • Plank jacks
  • Pike push ups
  • Groiners
  • HSPU
  • Pull ups using an open door
    (make sure door is securely ajar, and drape a towel over the top for comfort.)

Have fun, and don’t forget to share your results in the comments below 🙂 

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