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.
30 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. Bring water and sunscreen on sunny 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.
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. Always check the anchor holds before you start.
💪 Chest exercises
Standard push-ups — Hands shoulder-width apart. Lower your chest toward the ground, elbows at roughly 45 degrees. Press back up until arms are straight.
Wide push-ups — Hands wider than shoulder-width. Targets the outer chest.
Diamond push-ups — Form a diamond shape with index fingers and thumbs beneath your chest. Strong triceps and inner chest focus.
Incline push-ups — Hands on a bench or low wall. Targets upper chest.
Decline push-ups — Feet on a bench, hands on the ground. Targets lower chest.
Resistance band chest press — Anchor band behind you at chest height. Press forward until arms are nearly straight, then return slowly.
Resistance band chest fly — Anchor band behind you, arms open wide. Bring hands together in an arc, squeezing your chest at the centre.
💪 Triceps exercises
Tricep dips on bench — Hands on a bench edge, lower yourself by bending your elbows. Press back up.
Close-grip push-ups — Hands close together below your chest. Elbows tight to your body.
Resistance band tricep extension — Stand on band, extend arms from bent overhead position.
Resistance band tricep pushdown — Anchor band overhead. Pull down keeping elbows fixed.
💪 Shoulder exercises
Pike push-ups — Hips high in inverted V. Lower your head toward the ground between your hands, then press back up.
Resistance band overhead press — Stand on band, press both ends straight up overhead.
Resistance band lateral raise — Stand on band, raise arms to shoulder height. Lower slowly.
Resistance band face pulls — Anchor at face height. Pull toward your face with elbows high and wide.
💪 Biceps exercises
Inverted rows on a low railing — Grip a railing at waist height and pull your chest up to it from underneath.
Resistance band bicep curl — Stand on band, palms facing up. Curl toward your shoulders, keeping elbows fixed.
Resistance band hammer curl — Same but palms face each other throughout.
💪 Leg exercises
Bodyweight squats — Feet shoulder-width apart. Lower until thighs are parallel to the ground. Drive through your heels.
Reverse lunges — Step one foot back and lower the back knee toward the ground. Alternate legs.
Step-ups on bench — One foot on a bench. Step up, bring the other foot to meet it. Step back down.
Resistance band squat — Stand on the band, hold both ends at shoulder height. Squat as normal.
Resistance band lateral walk — Loop band around both ankles. Take small sideways steps.
🧘 Core exercises
Standard sit-ups — Lie on your back, knees bent. Curl your upper body up toward your knees. Lower slowly.
Bicycle crunches — Bring one elbow toward the opposite knee while extending the other leg. Alternate.
Russian twists — Sit leaning back slightly, twist your torso left and right.
Plank — Body in a straight line. Brace your core and hold.
Side plank — On one forearm, hips lifted. Hold. Switch sides.
