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 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.
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. Easier than floor push-ups.
Decline push-ups — Feet on a bench, hands on the ground. Harder than standard — 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 at chest height. Bring hands together in front in an arc, squeezing your chest at the centre.
💪 Triceps exercises
Tricep dips on bench — Hands gripping a bench edge, lower yourself by bending your elbows until upper arms are parallel to the ground. Press back up.
Close-grip push-ups — Hands close together below your chest. Elbows stay tight to your body. Primarily targets triceps.
Resistance band tricep extension — Stand on band, hold overhead with arms bent. Extend forearms upward until arms are straight, then lower slowly.
Resistance band tricep pushdown — Anchor band overhead. Pull down toward your hips, keeping elbows fixed at your sides.
💪 Shoulder exercises
Pike push-ups — 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, press both ends straight up overhead until arms are fully extended.
Resistance band lateral raise — Stand on the band, raise arms out to the sides until level with your shoulders. Lower slowly.
Resistance band face pulls — Anchor band 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, walk feet forward and hang underneath. Pull your chest up to the bar.
Resistance band bicep curl — Stand on the band, palms facing up. Curl your hands toward your shoulders, keeping elbows fixed.
Resistance band hammer curl — Same as bicep curl but palms face each other throughout (thumbs up).
💪 Leg exercises
Bodyweight squats — Feet shoulder-width apart. Lower until thighs are parallel to the ground, keeping your chest tall. Drive through your heels to stand.
Reverse lunges — Step one foot back and lower the back knee toward the ground. Push through the front foot to return. Alternate legs.
Step-ups on bench — Place one foot fully on a bench. Step up, bringing the other foot to meet it. Step back down with control.
Resistance band squat — Stand on the band, hold both ends at shoulder height. Squat as normal.
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. Curl your upper body up toward your knees using your core. Lower slowly.
Bicycle crunches — Bring one elbow toward the opposite knee while extending the other leg. Alternate in a pedalling motion.
Russian twists — Sit with knees bent, leaning back slightly. Twist your torso left and right, touching the ground beside each hip.
Plank — Body in a straight line from head to heels. Brace your core hard and hold. Breathe steadily.
Side plank — On one forearm, hips lifted. Hold without letting the bottom hip drop. Switch sides.
