LiftCamp
Log in Download
Beginner

Travel Bodyweight Full Body Workout Routine

Three short full body sessions built for hotel rooms and small spaces. A chair and a sturdy table are the only equipment.

3 days a week · 15 exercises · Bodyweight · free, no account needed to read

  • glutes
  • quads
  • abs
  • chest
  • upper back
  • lower back
  • triceps
Try Day 1 Full Body A free
Clay illustration of a chair

Day 1 Full Body A

5 exercises · ~40 min

  1. 1
    Incline Push-UpBodyweight
    3 × 10-12
  2. 2
    Inverted RowBodyweight
    3 × 8-10
  3. 3
    Bodyweight SquatBodyweight
    3 × 12-15
  4. 4
    Butt Lift (Bridge)Bodyweight
    3 × 12-15
  5. 5
    PlankBodyweight
    3 × 30s
Customize this day

Day 2 Full Body B

5 exercises · ~35 min

  1. 1
    Bench DipsBodyweight
    3 × 8-12
  2. 2
    Step-up with Knee RaiseBodyweight
    3 × 10 each
  3. 3
    Single Leg Glute BridgeBodyweight
    3 × 10-12 each
  4. 4
    Dead BugBodyweight
    3 × 8-10 each
  5. 5
    Mountain ClimbersBodyweight
    3 × 20
Customize this day

Day 3 Full Body C

5 exercises · ~40 min

  1. 1
    PushupsBodyweight
    3 × 8-12
  2. 2
    Inverted RowBodyweight
    3 × 8-10
  3. 3
    Bodyweight Walking LungeBodyweight
    3 × 10 each
  4. 4
    Single-Leg High Box SquatBodyweight
    3 × 8-10 each
  5. 5
    SupermanBodyweight
    3 × 10-12
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Travel Bodyweight Full Body questions, answered

What do I use the chair for?

Incline push-ups, bench dips, step-ups and single-leg box squats. Any solid chair or the edge of a bed frame works. Use the desk or table for rows.

Can I run this at home, not just travelling?

Yes. It is a complete beginner routine. It is shorter than Bodyweight Only, so switch to that when you have more time.

How do I keep it short?

Rest 60 seconds between sets and move straight to the next exercise. Five exercises at three sets each is a short session at that pace.

Read next

Start Travel Bodyweight Full Body today

A free account loads this routine into the app and keeps your weights between sessions, so next week it tells you what you lifted last time.

Create a free account

No card, no app store. Works in your browser.

Other routines

See all routines

Keep Travel Bodyweight Full Body and your weights, free

Start free