Strength and Power Travel Circuit for the Road

This has everything you need for a complete workout, whether you're on the road or just short on time.  The workout alternates a dynamic strength move along with a high-intensity power move so you work your entire body and get your heart rate up to burn more calories.   

  • Beginners:  This is an intermediate/advanced workout.  Modify the exercises, or start with this Beginner/Intermediate Circuit.
  • Intermediate/Advanced:  Perform each exercise one after the other, resting when you need to. 
  • Warm up with a few minutes of light cardio or light versions of each exercise.
  • Complete 1 circuit for a short workout, or go through the series 2 to 3 more times for a more challenging workout.
  • These are body weight exercises, but you can always hold weights or full water bottles for added intensity.
  • For low-impact substitutes, find ideas at Low Impact Circuit Workout.
  • Monitor your intensity, and make sure you stay between about level 4 to 8.  Modify the workout as needed, and avoid any exercises that cause pain or that are confusing.
  • See your doctor if you have any medical conditions, illnesses or injuries.

Hover Squats

Chair Squats
Chair Squats. Paige Waehner

If you have weights, you can hold them for added intensity. If not, we'll add intensity by holding the squats at the bottom of the movement.  Start with a chair behind you and sit down briefly. Now lift your butt off the seat and hold for 8 counts before standing up. Repeat for 16 reps or 30-60 seconds.


Plyo Jacks

Plyo Jacks
Paige Waehner

Begin with feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat. Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing up into the jumps. Repeat for 30 to 60 seconds.


Pulsing Lunges

Paige Waehner

Get into a lunge position and hold weights, if you have them for intensity.  If you don't, follow this tempo. Lower into a lunge until both knees are about at 90-degree angles. Hold that position and pulse up and down slowly for 4 counts. Stand up and repeat for 16 reps on each side.



Paige Waehner

Squat and place your hands on the floor. In an explosive movement, jump the feet back into a push-up position, jump the feet back between hands and stand up. Add another jump at the end for more intensity. Repeat for 30-60 seconds, working as hard as you can.


Wall Sits With Leg Lifts

Wall Sit with Leg Lifts
Paige Waehner

You can use a ball as shown but, if you don't have one, just do a wall sit against the wall, going as low as you can or until the knees are at 90 degrees. Hold that position and lift one foot a few inches off the floor.  Lower that foot and lift the other food. Repeat, alternating sides for 30-60 seconds.


Plyo Lunges

Plyo Lunge
Paige Waehner

Begin in a lunge position and jump up, switching the feet in the air, landing with the other foot forward in a lunge. Repeat for 30 seconds, rest and do it for 30 seconds more. 


Bear Crawls

Bear Crawls
Paige Waehner

Squat to the floor and walk the hands out into a plank. You can put the knees down for a modification. Do a pushup (optional) and walk your hands back to your feet and stand up. Repeat for 30-60 seconds. You can also add a jump at the end.


Side to Side Jumping Lunges

Side to side jumping lunge
Paige Waehner

Take the right leg out to the side and bend the left knee into into a runner's lunge, going as low as you can and touching the hand to the floor.  Quickly shift the feet in the air to shift the lunge to the other side.  Continue alternating sides for 60 seconds.


Walking Pushups

Walking Pushup
Paige Waehner

Begin in a pushup position, on the knees and toes, with a paper plate, band or other marker under the left hand.

Do a pushup and, as you press back up, walk the left hand to the left and the right hand onto the paper plate. Perform another pushup, this time walking the hands to the right so that the left hand is once again on the paper plate.  Continue for 16 reps.


Mountain Climbers

Mountain Climber
Paige Waehner

Begin in a pushup position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. You can also run the knees in and out rather than touching the toes to the floor


Pushups to Side Planks

Pushup Plank
Paige Waehner

In a pushup position, on the knees or toes, do a pushup. As you press up, rotate to the left (keeping the feet staggered) and take the right arm straight up to the ceiling. Rotate back and do another pushup, this time rotating to the right and taking the left arm up. Repeat for 30-60 seconds.

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