Subscriber workouts

30 workouts for 30 locations

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 — 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.
Resistance band push-up (band across back) — Loop the band across your upper back and hold both ends under your palms on the ground. Do a standard push-up — the band adds resistance on the way up.

💪 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. Keep elbows pointing straight back, not out to the sides.
Diamond push-ups — See Chest exercises above. The narrow hand position shifts the load heavily onto the triceps.
Close-grip push-ups — Hands close together below your chest. Elbows stay tight to your body as you lower. Primarily targets 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. Keep upper arms still and close to your head.
Resistance band overhead tricep extension — Hold the band overhead with both hands, anchor it behind you or underfoot. Extend arms fully overhead. Keep elbows close to your ears throughout.
Resistance band tricep kickback — Anchor band at waist height in front of you. Hinge forward slightly, upper arm parallel to ground, elbow bent at 90 degrees. Extend your forearm back until arm is straight. Return slowly. Keep upper arm still.
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. Control the return slowly.

💪 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. Targets the front and side deltoids.
Side plank — Lie on your side and prop yourself up on one forearm, elbow directly below your shoulder. Keep your body in a straight line from head to feet. Hold without letting your hips drop. Switch sides.
Plank shoulder taps — Hold a standard plank on your hands. Lift one hand and tap the opposite shoulder, then alternate. Keep your hips as still as possible — resist the urge to rock.
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. Lower slowly back to shoulder height.
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. Lower slowly. Targets the side deltoids.
Resistance band front raise — Stand on band, hold ends in front of your thighs. Raise arms straight forward to shoulder height, keeping a slight bend in the elbow. Lower slowly.
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 and upper back at the end. Return slowly.

💪 Biceps exercises

Inverted rows on a low railing — Find a railing or bar at about waist height. Grip it with both hands, walk your feet forward and hang underneath at an angle, arms straight. 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. Lower slowly all the way down.
Resistance band bicep curl — Stand on the band, hold one end in each hand with palms facing up. Keeping your elbows fixed at your sides, curl your hands toward your shoulders. Lower slowly.
Resistance band hammer curl — Same as bicep curl but palms face each other throughout (thumbs up). Targets the brachialis muscle alongside the biceps.
Resistance band concentration curl — Anchor band under one foot, hold the end in the same-side hand. Hinge forward slightly, elbow braced against your inner thigh. Curl slowly and squeeze at the top.

💪 Leg exercises

Bodyweight squats — Feet shoulder-width apart, toes slightly turned out. Lower until thighs are parallel to the ground, keeping your chest tall and knees tracking over your toes. Drive through your heels to stand.
Reverse lunges — Stand tall, step one foot back and lower the back knee toward the ground. Front thigh parallel to the ground, front knee over your ankle. Push through the front foot to return.
Single-leg glute bridge — Lie on your back, one foot flat on the ground close to your body, other leg raised. Drive through the grounded heel to lift your hips. Squeeze your glute at the top.
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 of the movement.
Resistance band deadlift — Stand on the band, hold both ends at hip height. Hinge at the hips, sending them back as you lower your hands toward the ground, keeping your back flat. Drive hips forward to return.
Resistance band lateral walk — Loop the band around both ankles. Take small sideways steps, keeping tension in the band. Targets glutes and outer thighs.

🧘 Core exercises

Standard sit-ups — Lie on your back, knees bent, feet flat. Cross arms over your chest or fingertips behind your ears. Curl your upper body up toward your knees using your core. Lower slowly.
Crunches — Same starting position as sit-ups but you only lift your shoulder blades off the ground. Short, focused movement.
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.
Reverse crunches — Lie on your back, arms flat by your sides. Bring your knees to your chest, then lift your hips slightly off the ground at the top. Lower slowly.
Russian twists — Sit with knees bent, feet flat or slightly raised, 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. Breathe steadily.
Side plank — On one forearm, hips lifted, body in a straight line from head to feet. Hold without letting the bottom hip drop. Switch sides.