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STEP 1

Basics

Know your SMART fitness goal(s)

BUILD YOUR FITNESS ABROAD PLAN

STEP 2

EXPERT PLANS AND GUIDANCE

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Decide on the workout structure (Tabata, Circuit, or Pyramid)

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Select an image to learn more about each workout structure (yellow) and common exercises (red) to maximize your time and effort.

STEP 3

Tabata

Circuit

Pick specific and relevant exercises (cardio, strength or a mix of both)

STEP 4

pro tip use COMPOUND EXERCISES

module workbook

Include time to warm-up and cool-down

Pyramid

Trello Board

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The Fitness Abroad module scenarios and examples follow these three characters.

This page is interactive. To experience each sample, select the asset.

Workout Gear from Everyday Items

Uses Can be used as dumbbells for exercises like curls, presses, and rows. Fill with water, sand, or stones to achieve the desired weight.

Uses Acts as a weighted vest for added resistance during exercises such as squats, lunges, and push-ups

Uses Bodyweight exercises, such as tricep dips, step-ups, Bulgarian split squats, or elevated push-ups.

Uses A secured rope or belt can be used for tricep extensions, rows or assisted pull-ups. Towels are great for stretching, seated rows, or standing twists.

Towels or Belt

Backpack

Chairs or Benches

Bottles & Jugs

Uses Cardio and lower body strength training, including using the steps for lunges, step-ups, or calf raises

Uses Small weights for various exercises such as presses, squats, and lunges. Or, use as a step platform for elevation.

Uses Can be used similarly to a kettlebell or as a substitute for sandbags and heavy weights for exercises like deadlifts, swings, goblet squats, squats, presses, and rows.

Uses Useful for balance and stability exercises like planks, push-ups, or as a makeshift BOSU ball for balance training.

Books

Cushions & pillows

luggage & Bags

Stairs

Select a picture picture to discover how you can transform everyday items into effective workout gear.

Popular Global Activities

by activity

soccer

cricket

hockey

tennis

volleyball

table tennis

basketball

baseball

rugby

golf

yoga

badminton

boxing

pickleball

popular

• Ice hockey
• Basketball
• Lacrosse
• Soccer
• Canadian Football
• Volleyball
• Cross-Country and Alpine Skiing
• Figure Skating
• Trekking and Hiking

Need guidance?

AFAA, ACE, and NASM are industry-standard organizations that certify personal trainers and group fitness instructors, offering excellent additional resources.

Our experts also love these fitness apps:

• Nike Training
• Strava
• Map my run (by Under Armour)
• FitOn
• Les Mills +

• MOSSA on demand
• Peloton
• Fablectics Fit
• Centr (by Chris Hemsworth)
• Black Swan Yoga TV (bsy.tv)

Rugby is popular in...New Zealand Australia United Kingdom South Africa France Argentina Fiji Samoa Tonga

popular

• Ice hockey
• Cross-country skiing
• Snowboarding
• Alpine Skiing
• Handball
• Basketball
• Traditional Inuit Sports
• Volleyball
• Soccer

Boxing is popular in...

Mexico United Kingdom Cuba Philippines Russia Japan Thailand Argentina

popular

• Soccer (Football)
• Basketball
• Martial Arts (taekwondo, karate, and judo)
• Volleyball
• Handball
• Boxing
• Tennis and table tennis
• Rugby and Cricket (in some countries)
• Traditional Sports that vary by region and culture

Badminton is popular in...China Indonesia Denmark Malaysia India South Korea Thailand Singapore United Kingdom

Structure

Workout structures like Tabata, Circuit, and Pyramid give your routine focus, balanced training, and variety.

• Tabata is great for high-intensity workouts that improve cardio and burn calories fast, pushing your limits with short bursts of effort.
• Circuit training targets multiple muscle groups in one efficient session. It’s efficient and keeps things interesting.
• Pyramid training gradually adjusts intensity, building strength and endurance.

There are others, but these three are the most common because they're super effective AND efficient!

Circuit

Choose 8-10 exercises >> working different muscle groups << Do each station with little to no rest between Per station 10-25 reps OR 30 sec to 3 min

Build in Body Care

• Warm-up5-10 minutes of light cardio and dynamic stretches to increase blood flow and improve mobility
• Cool down Light cardio and static stretches helps gradually lower your heart rate, reduce stiffness, and enhance flexibility
• Recovery Days Crucial for muscle repair and to prevent overtraining. Other recovery day ideas:

Practice Presence (Mindfulness)

Pick 5 stretches hold 30 secs/each

Yoga

Walking

A fun game

Pyramid

Typically a strength training system >> On each set << weights are increased and reps are decreased OR weights are decreased and reps are increased.

For exampleWhen doing chest presses, start with ten (10) pounds and fifteen (15) reps working up to thirty (30) pounds and five (5) reps - Adjust weights and reps each time

Ice hockey is popular in...Canada Scandinavia Eastern Europe Russia Field hockey is popular in...

India Pakistan Australia South America

Europe

Africa

REMEMBER

Do a warm-up before and a cool down after to ensure your heart rate is raised/lowered safely. Maximize your time by planning and having your go-to routines. Track which routines work best for you - it's okay to repeat them. Many strength exercises can increase heart rate if the weight, reps, or speed of the move are increased.

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popular

• Soccer
• Basketball
• Badminton
• Volleyball
• Sepak Takraw (popular in Thailand, Malaysia, Indonesia)
• Table Tennis
• Muay Thai (traditional Thai boxing)
• Martial Arts (such as Silat, Krabi Krabong, and Arnis)
• Futsal
• Yoga

Golf is popular in...United KingdomJapanSouth KoreaAustraliaCanadaIrelandSpainSwedenSouth Africa

Basketball is globally popular , especially in...

China Spain Philippines Lithuania Argentina Turkey Greece

Serbia Australia Canada Brazil

Tennis is globally popular, especially in...Spain France Australia United Kingdom Germany Russia Italy Switzerland

popular

• Australian Rules Football (AFL)
• Cricket
• Basketball
• Soccer
• Rugby Union and Ruby League
• Netball
• Tennis
• Water sports (surfing, snorkeling, diving)
• Hockey
• Yoga

Honorable Mention Australian Beakdancing?

popular

• Soccer (Football)
• Ice hockey
• Floorball
• Handball
• Cross-country skiing
• Cycling
• Running and jogging
• Ski jumping
• Golf

Volleyball is very popular world-wide, especially in...Brazil Italy Russia Poland Japan China

popular

• Baseball
• Soccer
• Basketball
• Volleyball
• Judo
• Kendo
• Sumo
• Tennis and table tennis
• Yoga

Yoga is globally popular, especially in... India Singapore Canada Australia Europe Japan Mexico South Korea

SMART goals

SpecificMeasurable Achievable Relevant Timely

Remember, setting SMART goals create a clear, achievable path, keeping you motivated and on track with your fitness plan.

"Best bang for your buck"

Compound Exercises

These exercises work multiple muscle groups at the same time, making them efficient for building strength and burning more calories. They also help improve coordination and functional fitness.

Compound All-Stars:

• Pull-Ups
• Lunges
• Squats
• Deadlifts
• Bench Press

• Overhead Press

• Rows (Bent-Over or Dumbbell)
• Push-Ups
• Step-Ups
• Clean and Press

Power Moves

Strength Exercises

Cardio Exercises

• Deadlifts
• Calf Raise
• Lunges (static or moving)
• Squats
• Overhead Press
• Bicep Curl
• Push Ups or Chest Press
• Flutter Kicks
• Plank (hands, elbows, or side)

• Wood Chop
• Supermans
• Crunches (regular or oblique)
• Reverse Fly
• Front Raises
• Glute Kickback
• Triceps Dip or Push Up
• Glute Bridges

• Plank Jack
• Plank to Knee Tap
• Punching
• Runner’s Skip
• Shuffle Side to Side
• Skaters
• Squat to calves (with hands over head)
• Step Ups

• Burpees
• Butt Kicks
• Fast Feet or Ladder Runs
• High Knees
• Jump Ropes
• Jump Squats
• Jumping Jacks
• Kicks
• Mountain Climbers

popular

• Soccer (Football)
• Volleyball
• Dancing (such as Samba, Forró, Tango, Salsa)
• Boxing
• Water sports (surfing, snorkeling, diving)
• Tennis
• Basketball
• Rugby
• Martial Arts (such as Judo, Brazilian jiu-jitsu, Capoeira)
• Hiking and Trekking

Soccer is the most popular sport with billions of fans worldwideEurope Africa Asia Central America South America

popular

• Ice hockey
• Soccer
• Basketball
• Volleyball
• Cross-Country and Alpine Skiing
• Martial Arts
• Figure Skating
• Handball
• Swimming

Cricket is popular in...England India Australia Pakistan Australia South Africa Caribbean Sri Lanka New Zealand

popular

• Soccer
• Basketball
• Volleyball
• Handball
• Tennis
• Swimming
• Cycling
• Hiking/Trekking
• Skiing/Snowboarding ( regions like the Carpathians and the Alps)
• Ice Hockey (Russia, the Czech Republic, and Slovakia)

popular

• Soccer and Futsal (variant of soccer played indoors)
• Basketball
• Running and Jogging
• Cycling
• Tennis and Padel Tennis
• Swimming
• Rugby
• Cricket
• Golf
• Hiking/Trekking

popular

• Cricket
• Soccer
• Field Hockey
• Badminton
• Basketball
• Volleyball
• Table Tennis
• Kabaddi
• Wrestling (Kushti)
• Yoga

popular

• Soccer (Football)
• Basketball
• Volleyball
• Running/Jogging
• Swimming
• Martial Arts (judo, taekwondo, and karate)
• Tennis
• Cricket
• Tennis and table tennis

Table Tennis is popular in...China Japan Germany South Korea Sweden France Austria Singapore Czech Republic

Baseball is globally popular , especially in...Japan South Korea Dominican Republic Cuba Mexico Venezuela Australia

popular

• Soccer (Football)
• Baseball
• Dancing (such as Salsa, Cumbia, Bachata, and more!)
• Boxing
• Hiking and Trekking
• Water sports (surfing, kayaking, snorkeling, diving)

• Zumba (popular across many Latin American countries, combining dance and aerobic elements)
• Basketball

Tabata

A form of High Intensity Interval Training (HIIT) >> Do an exercise at your maximum effort <<for twenty (20) seconds and then rest for ten (10) seconds. Typically,one (1) set is repeated for eight (8) rounds,but do as many rounds and setsas you would like.

popular

• Basketball
• Soccer
• Table Tennis
• Badminton
• Volleyball
• Martial Arts (traditional forms like Tai Chi and Wushu)
• Tennis
• Golf
• Yoga

Pickleball is growing in popularity, especially in...Australia Canada Spain United Kingdom Asia Mexico

popular

• Soccer (Football)
• Rugby
• Cricket
• Netball
• Basketball
• Swimming
• Cycling
• Running/Jogging
• Hiking/Trekking