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 🙂 

Thank you for your donation

Late this year

We found out that one of RaceStart’s own, Nadia, was diagnosed at age 37 with Follicular Lymphoma, a type of Non-Hodgkin’s Lymphoma. Nadia has been training with us for almost 2 years and attends the 4PM class as well as weekend classes.  I can’t even begin to imagine the amount of mental and physical stress Nadia has been through over these last 6 months of treatment.  I can however, count on one hand how many times she has missed a workout during her chemo treatment. This woman trains harder than anyone I know; Determination, undeniable strength, and incredible talent for finding good in every situation- Nadia is the poster child for RaceStart.

Last week (in 5 days to be exact)

Our RaceStart community collected $2,765 to help our warrior fight cancer! We surprised Nadia with a check at our RS Holiday Event over the weekend. Many, many thanks to everyone for coming together and making this holiday extra special. This gym community continues to amaze me and I am extremely grateful for you all.

Nadia, from all of us at RaceStart

We love you, and continue to be inspired by your story. We will always have your back. Thank you for being you and for kicking cancers ass!

A special thank you from Nadia:

Words fail me as I attempt to express my gratitude for this EXTREMELY thoughtful and exceedingly generous gift. Simply knowing you went out of your way to think of me and support me, overwhelms my heart.
For me, the gym is a source of solace, comfort, and stability during a time of uncertainty. Having a community there who stands by me and treats me like just another sweaty person trying to get fit and stay sane, is the reason I’ve been a member for so long.
I talk about the gym all the time to people and the most common statement I say is: “the people are kind.” This is what has become even more important to me and dictated who I want to spend my time with and energy on. You have exemplified this to the fullest in this act of generosity and friendship.
For those of you who were there on Saturday, I hope you could feel and sense the gratitude (and surprise!) through my tears, which were those of love and mutual respect. I don’t know how I can repay you, but please know, that the feeling is reciprocal. I don’t just say the words “Fit Family”, but I mean it, and I will always be there for each and everyone one of you. I was going to say you just have to ask, but I realized that I did not ask for this gift and you gave anyway. Maybe that is the truest sense of giving and generosity.
From the bottom of my heart, thank you for supporting me through my cancer diagnosis and treatment. Both emotionally and now financially. And I hope you will be there with me through my future celebrations and the inevitable highs and lows to come. RaceStart is a gym. And it HAS made me stronger. I’m stronger with you at my side.


The Best Workout Playlist

So people have been asking me for my workout playlist and I’m not gonna lie, I feel pretty cool about that 😉 Don’t worry I won’t let it get to my head, ha!

So here are some of my all time favorite pump up jams! (Drummer roll…)

  1. Flower- Moby
  2. Smells Like Teen Spirit- Nirvana
  3. Paint it Black- The Rolling Stones
  4. The Sun- Parov Stelar, Graham Candy
  5. Ready for the Weekend- Calvin Harris
  6. My body- Young Giant
  7. The Fire- The Roots
  8. Cinderella Man- Eminem
  9. Feel Invincible- Skillet
  10. Ooh Ahh (my life be like)- Grits, TobyMac
  11. So, Fast, So Maybe- K.Flay
  12. Cold Cold Cold- Cage the Elephant
  13. Pray to God- Calvin Harris
  14. Hail Mary- 2pac
  15. I need a Doctor- Eminem
  16. Hero- Skillet
  17. Bangarang- Skrillex
  18. Rap God- Eminem
  19. The Drop- Bro Safari
  20. Freedom- Pharrell Williams
  21. Hype- Dizzee Rascal, Calvin Harris
  22. Waiting All Night- Rudimental, Ella Eyre
  23. Lose Yourself- Eminem
  24. Heads Will Roll- Yeah Yeah Yeahs
  25. Monster- Skillet
  26. Ladi Dadi- Steve Aoki
  27. Till I Collapse- Eminem
  28. Dynamite- Nause, Pretty Sister
  29. Fire in Your Shoes- Kaskade
  30. Kings Never Die- Eminem

Enjoy! This list is like gold (years in the making) Share some of your favorites in the comments. And don’t be a jerk, share this list with your friends 😉 #friendslifteachotherup #motivation