On the Road Again… Exercises You Can Do Anywhere!

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Let’s be honest… working out on our own can be tough.  That’s one of the reasons we all joined TRW in the first place!

But when we’re on the road, sometimes we don’t have another choice. We want to maintain our current fitness level, but don’t have our instructors guiding us, our community supporting us, or our usual equipment ready to go.  This makes getting in a good workout even more difficult, on top of a different schedule than our day-to-day and the usual stresses of travel.

So we’ve decided to help you road warriors out to make sure that you can keep getting stronger everyday, even on those days when you can’t pop into the studio.

Here are some of our favorite exercises that can be completed with minimal time and space with no equipment necessary.

How to Use this List

We suggest that you pick two moves from each section below for a total of six moves.  Complete each exercise back-to-back for 60-seconds each, with a 60-second break between each round.  Complete four rounds for a workout that is just under 30 minutes total.  Good luck!

Upper Body / Core Strength

Push Ups

Starting in a high plank with your core engaged, keep your spine straight as you bend your elbows and lower your chest to the ground.  Return to the high plank and repeat.  If needed, modify by doing your push ups from your knees.

Tricep Dips

Sitting down with your hands behind you directly behind you and your feet flat on the floor, raise your hips so that you are in a bridge position facing upwards.  Bend your elbows to lower your booty towards the ground.  Return to your starting position and repeat.


Lie faceup on the floor with your legs and arms straight and extended.  Raise your arms straight over your head.  At the same time, lift both your legs and torso as if you want to touch your toes in the middle.  Return to the starting position and repeat.

Lower Body Strength

Squats to a heel lift

Keep your feet facing directly forwards and slightly wider than shoulder width apart.  Keep your hips stacked over your knees and your knees over your ankles.  Squat by sending your hips back, keeping your chest upright, and bending your knees as low as your mobility comfortably allows.  As you come up from the bottom of the squat lift your heels high to challenge balance and calves.

Lunge knee drive

Start with your feet hip-width apart and your hands clasped in front of your chest.  Step back with right foot, shifting your hips forward and bending your front knee to 90-degrees.  Press into your right heel to lift yourself back up and drive your knee towards your chest, repeat.

Glute Bridge

Start on your back with your feet shoulder width apart and your knees bent. Bridge up with your hips extending upwards as high as you can, stretching the hip flexors and contracting the buttocks at the top.Hold position for 1-3 seconds, lower your body back down to the starting position and repeat.


High Knees

While running in place, engage your abs to lift your knees high to the level of your waist.  Pump your arms to engage your upper body at the same time.


Starting with your feet hip width apart, hop laterally from your left foot onto your right foot while simultaneously swinging your left arm across your body and your left foot behind you until your left toes touch the ground.  Bend your right knee to curtsy lunge and touch your left fingertips to your right toes.  Reverse the movement by hopping onto your left foot.  Continue alternating legs.

Alternating Split Squat Jump

Start in a split stance. Squat down and explode into the air, switch legs, and land in the opposite stance. Alternate quickly and jump as high as you can each time.

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