45 minutes of movement, 300 calories burned

We’re about 20 days into January and have been on the road a lot lately. When routines feel disrupted, we try to keep things simple, a short workout we can do anywhere, and easy food that doesn’t require much thought.

Before starting, we will usually have a protein ball and a cup of coffee, just enough to feel fuelled without feeling heavy. During the workout, we focus on staying well hydrated and keep water close by.

A Workout You Can Do Anywhere

This workout was created by Sarah and is one we come back to often when we are travelling or working with limited space. It is designed to be done in a hotel room or small area, using minimal equipment, and it is easy to adapt depending on how you are feeling on the day.

You do not need much. Just a mat if you have one, a small bit of floor space, and a single kettlebell that feels moderate to challenging for you.

What You’ll Need

• 1 kettlebell

• A mat or soft surface

Warm Up

Start by warming up and easing into the movements. The focus here is on mobility and getting the body ready.

• 20 air squats

• 10 windmills, 5 each side

• 10 walkouts to a high plank

Circuit A

Move through the following exercises with control, focusing on good form throughout.

Complete 4 rounds, resting for 1 minute between rounds.

• 16 kettlebell swings

• 10 push-ups, knees down if needed

• 16 single-arm kettlebell rows, 8 each side

Circuit B

Complete 4 rounds, taking short breaks as needed.

• 16 reverse lunges with the kettlebell held in the front position, 8 each side

• 40 seconds bicycle twists

  • 20 seconds at a faster pace

  • 20 seconds slow and controlled

This part of the workout is about stability as much as strength, so slower, more controlled reps are just as effective.

Circuit C

Using a timer, complete 6 rounds of 40 seconds work followed by 10 seconds rest.

• High plank with alternating shoulder taps

• Jumping jacks

Keep the core engaged during the plank and focus on soft landings throughout.

Finisher

Finish with a short Tabata, completing 8 rounds of 20 seconds work followed by 10 seconds rest.

• Jump squats, landing softly on the feet each time

Cool Down

Finish with a gentle cool down and stretch, focusing on hips, hamstrings, glutes and shoulders.

Why We Like This Workout

It is straightforward, effective and easy to fit into real life. When routines are disrupted or time is limited, this kind of workout makes it easier to stay consistent without overthinking it.

After the Workout

Afterwards, we keep things just as simple. A bowl of Greek yoghurt with fruit is easy to put together wherever we are. We have been topping it with our hazelnut collagen crumb for added texture, flavour and nutrition. It is an easy breakfast to build on the go, and it will be available to shop very soon in a limited batch - join the waitlist here for first access!