Subscriber workouts
A workout for every location
Each episode has its own workout — designed for the exact location, but works just as well at your nearest park or at home.
- 🏃 Choose your cardio: run, walk, cycle, or swim
- 💪 Two bodyweight exercises — push-ups, sit-ups, planks and variations
- 🎽 Two resistance band exercises focused on one muscle group
- 📍 Do it at the location, your local park, or at home
One band, no gym — wherever suits your day. And if you just want to explore and find a good café — that's perfectly fine too.
🏃 Cardio — your choice
Each workout starts with a cardio option and you pick what suits your day: a run, a walk, a cycle, or a swim. The route is already there — you're exploring the location anyway, so the cardio is built in. A run around the lake, a cycle through the forest, a swim at the bathing spot, or just a long walk through the streets taking everything in.
If you'd rather skip the cardio entirely and just explore at your own pace, that's fine too. The workout is optional. Getting there and being somewhere new is already the point.
💪 Strength — bodyweight + one band
After the cardio, two bodyweight exercises and two resistance band exercises — always targeting one specific muscle group per session. One week it's chest and triceps, the next it's shoulders, then biceps, legs, core. Over the 30 weeks you work every muscle group multiple times without repeating the same session.
The bodyweight exercises use whatever's there: a bench for dips, a railing for inverted rows, a step for calf raises, the ground for push-ups and planks. The band exercises need one light resistance band — looped around a railing, a bench leg, a tree trunk, or anchored underfoot. Everything can be done at the location, at your nearest park, or at home with a chair standing in for a bench.
📍 How long does it take?
The full workout — cardio plus strength — takes between 20 and 45 minutes depending on your pace and how far you run or walk. The strength section alone is around 15 to 20 minutes. Each workout tells you the estimated time upfront so you can plan around a café stop, a lunch break, or a train home.
And if you just want to find a good café and sit somewhere new with your packed lunch — that's a perfectly good use of the day too.
A workout for every location
These workouts are for Kiez Traveller subscribers. Each one is written for that specific location — the paths, the open water, the benches and railings of the place. Pack your band, lace your shoes, and earn the café stop.
Two new workouts every week · Cancel anytime