Subscriber workouts

60 workouts for 60 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.

60 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.
Bear crawl — On hands and knees, lift your knees just off the ground. Move forward by stepping with opposite hand and foot simultaneously. Keep your back flat and hips low. Slow and controlled is harder than fast.
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 — the part that gives your shoulders width.
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. Targets front 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 and upper back at the end of the movement. Return slowly.
Resistance band upright row — Stand on band, hands in front of your thighs. Pull elbows up and out to the sides until hands reach chin height. Lower slowly. Targets side deltoids and upper traps.

💪 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. The more horizontal your body, the harder it is.
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. Do as many clean reps as you can — stop before form breaks.
Close-grip push-ups — Hands close together below your chest. On the way down, the biceps work as stabilisers alongside the triceps and chest.
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. Don't let your elbows swing forward.
Resistance band hammer curl — Same as bicep curl but palms face each other throughout (thumbs up). Targets the brachialis muscle alongside the biceps, and builds forearm strength.
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. Full isolation — no swinging.
Resistance band reverse curl — Stand on band, palms facing down. Curl hands up to shoulders keeping palms facing down throughout. Targets the forearms and the top of the biceps (brachioradialis).

💪 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. Don't let your knees cave inward.
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. Alternate legs each rep.
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 until your body forms a straight line. Squeeze your glute at the top. Lower slowly.
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. Alternate which leg leads each set.
Calf raises on a step — Stand with the balls of your feet on a step edge, heels hanging off. Rise up onto tiptoes, hold briefly at the top, then lower your heels below step level for a full stretch. Slow and controlled.
Jump squats — Perform a squat, then explode upward off both feet. Land softly with bent knees and go straight into the next squat. High impact — skip these if your knees are sore.
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. Keep your chest tall throughout.
Resistance band deadlift — Stand on the band, hold both ends at hip height with palms facing your body. Hinge at the hips, sending them back as you lower your hands toward the ground, keeping your back flat. Drive hips forward to return to standing.
Resistance band lateral walk — Loop the band around both ankles or just above your knees. Feet shoulder-width apart, slight bend in knees. Take small sideways steps, keeping tension in the band the whole time. Targets glutes and outer thighs.
Resistance band glute bridge — Lie on your back, knees bent, feet flat. Loop the band across your hips and anchor the ends to the ground at both sides. Drive hips upward, squeezing glutes hard at the top. Lower slowly.

🧘 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 — don't drop back down. Keep feet grounded throughout.
Crunches — Same starting position as sit-ups but you only lift your shoulder blades off the ground — not all the way up. Short, focused movement. Harder to cheat than a full sit-up. Focus on squeezing your abs at the top of each rep.
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 in a pedalling motion. Slow and controlled is harder than fast.
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. Targets the lower abs more than standard crunches.
V-sits — Lie flat. Simultaneously raise your legs and upper body to meet in a V shape, reaching hands toward your feet. Lower back down with control. Keep the movement slow — the harder version holds the V position for a second at the top.
Russian twists — Sit with knees bent, feet flat or slightly raised, leaning back slightly so your core is engaged. Twist your torso left and right, touching the ground beside each hip. Can be done with hands clasped or holding a water bottle for extra resistance.
Plank — On forearms or hands, body in a straight line from head to heels. Brace your core hard and hold without letting your hips sag or rise. Breathe steadily. If your lower back starts to dip, stop — form matters more than time.
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. Can be made easier by bending the bottom knee to the ground for support.