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.
40 workouts — one 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.
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The kit: One resistance band. Each workout combines bodyweight moves — push-ups, sit-ups, planks, dips — with resistance band exercises focused on one muscle group. Do them at the location, at your nearest park, or at home — a chair replaces a bench, a door handle anchors your band. Bring water and a quick-dry towel for swim days.
The workout is optional. Getting there, exploring, and finding somewhere good to sit with your packed lunch is already enough. Use what fits your day — skip what doesn't. There are no requirements here.
Your cardio:
How to do each exercise
Every exercise in this guide can be done at the location, in your nearest park, or at home. No gym needed.
Setting up your resistance band: Loop it around a fixed point — a bench leg, railing, fence post, or tree trunk. For pressing movements anchor it behind you at chest height. For pulling movements anchor it in front at shoulder height. For lower body work, stand on it or loop it around a low anchor. Always check the anchor holds before you start.
💪 Chest exercises
Standard push-ups — Hands shoulder-width apart, fingers pointing forward. Lower your chest toward the ground, elbows at roughly 45 degrees. Press back up until arms are straight. Keep your body in a straight line throughout.
Wide push-ups — Hands wider than shoulder-width, fingers angled slightly outward. Targets the outer chest. Lower until your chest nearly touches the ground, then press up.
Narrow / close-grip push-ups — Hands directly below your chest, close together. Elbows track back along your ribs as you lower. Targets inner chest and triceps.
Diamond push-ups — Form a diamond shape with index fingers and thumbs touching beneath your chest. Lower until chest nearly touches your hands. Strong triceps and inner chest focus.
Incline push-ups — Hands on a bench or low wall, body at an angle. Targets upper chest. Easier than floor push-ups — keep your body in a straight line from head to heels.
Decline push-ups — Feet on a bench, hands on the ground. Harder than standard — targets lower chest. Keep hips level and core braced throughout.
Resistance band chest press — Anchor band behind you at chest height, hold one end in each hand at your chest. Press forward until arms are nearly straight, then return slowly. Keep core tight.
Resistance band chest fly — Anchor band behind you, arms open wide at chest height. Bring hands together in front of you in an arc, squeezing your chest at the centre. Return slowly with control.
💪 Triceps exercises
Tricep dips on bench — Sit on the edge of a bench, hands gripping the edge beside your hips. Slide your body forward off the bench and lower yourself by bending your elbows until your upper arms are roughly parallel to the ground. Press back up.
Diamond push-ups — The narrow hand position shifts the load heavily onto the triceps.
Resistance band tricep extension — Anchor band at a low point or stand on it. Hold both ends overhead with arms bent. Extend forearms upward until arms are straight, then lower slowly.
Resistance band tricep pushdown — Anchor band overhead. Grip both ends and pull down toward your hips, keeping elbows fixed at your sides. Straighten arms fully at the bottom.
💪 Shoulder exercises
Pike push-ups — Start in a downward dog position — hips high, body forming an inverted V. Lower your head toward the ground between your hands, then press back up.
Resistance band overhead press — Stand on the band with feet shoulder-width apart, hold one end in each hand at shoulder height. Press straight up overhead until arms are fully extended.
Resistance band lateral raise — Stand on the band, hold both ends at your sides. Raise arms out to the sides until level with your shoulders. Targets the side deltoids.
Resistance band face pulls — Anchor band at face height. Grip both ends and pull toward your face with elbows high and wide. Squeeze your rear deltoids at the end.
💪 Biceps exercises
Inverted rows on a low railing — Grip a railing at waist height, walk your feet forward and hang underneath. Pull your chest up to the bar, squeezing your shoulder blades. Lower slowly.
Chin-ups — Hang from a bar or sturdy branch with palms facing toward you. Pull yourself up until your chin clears the bar.
Resistance band bicep curl — Stand on the band, hold one end in each hand with palms facing up. Curl your hands toward your shoulders. Lower slowly.
Resistance band hammer curl — Same as bicep curl but palms face each other throughout. Targets the brachialis alongside the biceps.
💪 Leg exercises
Bodyweight squats — Feet shoulder-width apart, toes slightly turned out. Lower until thighs are parallel to the ground. Drive through your heels to stand.
Reverse lunges — Stand tall, step one foot back and lower the back knee toward the ground. Push through the front foot to return.
Single-leg glute bridge — Lie on your back, one foot flat on the ground, other leg raised. Drive through the grounded heel to lift your hips.
Step-ups on bench — Place one foot fully on a bench or kerb. Step up, bringing the other foot to meet it at the top. Step back down with control.
Resistance band squat — Stand on the band, hold both ends at shoulder height. Squat as normal — the band adds resistance at the top.
Resistance band lateral walk — Loop the band around both ankles. Take small sideways steps, keeping tension in the band.
🧘 Core exercises
Standard sit-ups — Lie on your back, knees bent, feet flat. Curl your upper body up toward your knees using your core. Lower slowly.
Bicycle crunches — Lie on your back, hands behind your head, legs raised and knees bent. Bring one elbow toward the opposite knee while extending the other leg straight. Alternate.
Russian twists — Sit with knees bent, leaning back slightly. Twist your torso left and right, touching the ground beside each hip.
Plank — On forearms or hands, body in a straight line from head to heels. Brace your core hard and hold.
Side plank — On one forearm, hips lifted, body in a straight line from head to feet. Hold without letting the bottom hip drop.
