The Top 10 CrossFit Workouts for Traveling or Having Minimal Equipment (with Modifications)

Photo Credit: Rob Hammer (check him out at http://robhammerphotography.com)!

Photo Credit: Rob Hammer (check him out at http://robhammerphotography.com)!

Whenever Matt and I travel (we were just in Europe for 5 weeks this summer) we always try to come up with creative workouts for us to do if there isn't a CrossFit gym near us. Last summer we were at my cousin's farm in Minnesota and we did the workout "Chelsea" (similar to Cindy) on a grass yard using the clothesline pole for pull ups. We changed it up a little and did 5 rounds of 5 pull-ups, 10 push-ups, and 15 squats with a 100m sprint, but it is proof that there is NO EXCUSE to not get a good workout if you don't have access to a CrossFit Gym or are traveling. That's the amazing thing about CrossFit... there are no barriers to getting creative with it! 

I also want to give a shoutout to Rob Hammer for the picture above - he is an AMAZING photographer based out of San Diego who has shot for companies like Nike and Adidas and sometimes does photo shoots at our CrossFit Gym! Oh and that gorgeous and very badass lady doing wall balls on the beach is one of my best friends Lindsay Renteria. Ok. Shout-outs finished. 

So here are a couple of my go-to favorites that use minimal equipment (almost every hotel gym at least has dumbbells) and give you an amazing workout (tried and tested). Use these for traveling or if you are at home and don't have have barbells but still want to get a good workout in. I put Kalsu first because it's my FAVORITE workout while traveling. Enjoy! 

CrossFit Workout for Traveling or Having Minimal Equipment | Kalsu - Burpees & Dumbbell Thrusters | www.barbellsandbaking.com
CrossFit Workout for Traveling or Having Minimal Equipment | Barbara - Pull-ups, Push-ups, Sit-ups, & Squats | www.barbellsandbaking.com
CrossFit Workout for Traveling or Having Minimal Equipment | Cindy - Pull-ups, Push-ups & Squats | www.barbellsandbaking.com
CrossFit Workouts for Traveling or Having Minimal Equipment | 10 Minute EMOM | www.barbellsandbaking.com
CrossFit Workouts for Traveling or Having Minimal Equipment | Double-unders & Squats | www.barbellsandbaking.com
CrossFit Workouts for Traveling or Having Minimal Equipment | Double-Unders, Romanian Deadlifts, & Squats | www.barbellsandbaking.com
CrossFit Workout for Traveling or Having Minimal Equipment | Split Squats, Handstand Push-ups, & V-ups | www.barbellsandbaking.com
CrossFit Workout for Traveling or Having Minimal Equipment | Angie | Pull-ups, Push-ups, Sit-ups, & Squats | www.barbellsandbaking.com
CrossFit Workouts for Traveling or Having Minimal Equipment | Fran (Modified) - Dumbbell Thrusters & Pull-ups | www.barbellsandbaking.com
CrossFit Workouts for Traveling or Having Minimal Equipment | Kettlebell Swings, Carry, & Squats | www.barbellsandbaking.com

Additionally, always remember that you can do yoga anywhere - a form of working out that obviously requires NO equipment! Most hotel gyms will have some sort of mat that you can use to go through a yoga progression or you can do it your hotel room on carpet. Check out my "Yoga Tutorials and Videos" Pinterest board that has all of my favorite free yoga flow videos. You can even use them as a warm-up, cool-down, or if you just need to do some stretching. 

If you are interested in doing some of these workouts at home then take a look at the top 5 items that I recommend to have!

Top 5 Necessary items for working out at home | www.barbellsandbaking.com

1. Solid Cast Iron Kettlebell - If you are going to buy anything to workout at home, buy a kettle bell. You can swing, press, lift, or carry them... the amount of different workouts you create are endless! You have the option to pick from 5lbs. to 65lbs. I would recommend the 25-35lb. for the average female and 45-55lbs. for the average male. For experienced athletes or CrossFitters, choose about 10lbs. heavier than that.

2. Rx Jump Rope - Last but not least are these jump ropes. This is especially if your person is interested in working out at home or doing CrossFit. My husband and I own about 4 of these between the two of us and we refuse to use any other type of jumprope now. They are the highest quality and are the best option for anyone who is looking to add in this cardiovascular movement to their workouts. 

3. Trigger Point Performance The Grid Revolutionary Foam Roller - Matt and I have had one of these for years now and it is the best foam roller that requires the smallest amount of storage space and for a great price! Regardless of what you do, yoga, CrossFit, weightlifting, body pump, a foam roller is so helpful to loosen muscles and roll out knots to help you recover better from workouts.

4.  Reebok Women's Crossfit Nano 3.0 Training Shoe - My husband and I have both tried the Reebok Nano 2.0, 3.0, and 4.0 shoes. This is the Nano 3.0 and definitely the one that we would recommend the most (for both males and females)! The nano 2.0 is a great shoe (I love them for lifting), but the reason I recommend the 3.0 over them is that the 3.0 is great for both lifting AND running. The 2.0 is not as flexible as the 3.0 and therefore feels a little "clunky" when you run in them. The 4.0 is also good, but like I said, the 3.0 is the best for being able to run AND do everything else - weightlifting, classes, etc. The links above are for the women's nano 3.0 (with other color options). Here is the link for the Men's Nano 3.0. There is nothing like having an AMAZING pair of shoes to workout in!

5. Jade Harmony Professional Yoga Mat - This mat is AMAZING. It's a little more expensive than other mats, but you will find that other mats are a little more slippery or wear down faster. PLUS I love the company! JadeYoga plants a tree for every mat they sell, all mats are made in the U.S. AND the mats are biodegradable! Not to mention they have tons of sweet colors to choose from! Anyone wanting to or already doing yoga would love this.


Lastly, I've compiled a little list of movements along with some great rep schemes so that you can make your own workouts based off the equipment that is available to you (see below). Simply choose one movement from each category and pick a rep scheme. 


-Upper Body-

  • Pushups
  • Handstand pushups against a wall (put a pillow at the base) or with your feet on a chair as a modification.
  • Double-Unders (jump rope and have the rope pass twice under your feet with every jump). 
  • Pull-ups (and if there isn't anything near you to do pull-ups on, then sub the movement out for ring rows. Find something (MAKE SURE it's STURDY) to pull yourself up to such as a desk. 

-Lower Body-

  • Squats 
  • Split Squats (put one leg on something low like a bench, other leg in a lunge out in front, squat down and up, touching your knee to the ground. Make sure that your other knee (lunged out in front of you) never passes in front of your toes. Also, try to make sure that you knees don't cave in, but are tracking directly over your toes. Then switch legs.
  • Pistols (one-legged Squats)
  • Walking lunges

-Core-

  • Sit-ups (butterfly the legs, touch the ground behind you, then touch your toes)
  • V-ups (sitting on your butt, and without letting your torso or legs touch the ground move into a "v" position, touching your hands to your toes, and then back down to the ground). 
  • Toe-Touches (lie on your back with legs straight up in the air (90 degree angle). Touch your toes, release back to the ground). 
  • Hollow Hold (lie on your back, lift feet, legs, upper back, arms, and head off of the ground). 
  • Superman Arch (lie on your stomach, lift arms, head, legs, and feet at the same time, release). 
  • Planks (with weight on your back. Matt asks me to sit on him haha) 
  • Side Planks

-Rep Schemes- 

*obviously your rep schemes depend on your choice of movement along with weights, but here are some ideas:

  • 8, 10, or 15 minutes EMOM - Every Minute on the Minute (complete the reps in the minute, repeat once the next minute starts). 
  • 21-15-9 (classic CrossFit rep scheme)
  • 60-30-15
  • 8, 10 or 12 minute AMRAP

Please let me know if you have ANY questions and please feel free to share your favorite travel/at home CrossFit workouts in the comments section! I love to hear of other fun workouts to try! 

Jenna Lodin | www.barbellsandbaking.com
 
Posted on December 11, 2014 and filed under Travel, Fitness for Adults.