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    My 3 Favorite Workouts – Perfect when traveling the world

    May 24, 2014 1 min read

    My name is David, I am from Austria, 24 years old, sports-mad since my early days - I am travelling around the world to participate in various races & competitions and to live the adventurous life. I am doing mostly Mountain and Ultra Running, Downhill Biking, Wakeboarding, Parkour, Calisthenics Snowboarding and Kiteboarding.

    Below are some of my favorite workouts when traveling around the world.

    1. High Intensity Interval Runs
    70-80% intensity
    10x 200 m, after each run 10 push ups, followed by 30 seconds break
    10x 100 m, after each run 5 burpees, followed by 30 seconds break

    >>> You can always increase the number of sets (runs) or reps (push ups/burpees). But set a goal BEFORE starting the workout and work all the way through!

    2. Core Drills
    30 sec, 30 reps, no break
    choose from the following exercises:
    Plank, Side Plank, Russian Twist, Mountain Climbers, Sit Ups, (Hanging) Leg Raises, Jackknife

    >>> Use a timer app or stopwatch. No break, just switching exercises!

    3. Plyometric
    each exercise á 4 min, 1 min break in between
    Jumping Lunges
    Squat Jumps
    180° Jumps
    Jumping Jack

    >>> Do as many reps as possible in 4 minutes, 1 minute break between each exercise.

    It’s always important to keep up the high intensity! You can use a heart rate monitor to stay in 80-90% of your max. BPM (beats per minute) - which is approximately 140-160 BPM. That boosts your metabolism for hours - even after the workout is already finished!

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