Nomad Workout Programming

Beginner Nomad Routine

A gentle introduction to bodyweight fitness that requires minimal gear and space.

• Day 1: Push / Pull
  • Push-ups — 3 sets of regular pushups. Attempt to increase rep range every workout.
  • Australian rows — use rings or playground bars. Full ROM, controlled form. Try to increase reps each session.
  • Tricep extensions on low bar — 2 to 3 sets to near failure or technical failure.
  • Bicep curls on low bar — 2 to 3 sets to near failure. Progress to 1-arm curls if 15+ reps are easy.
• Day 2: Legs
  • Bodyweight squat circuit — 4 sets of 25–30 ATG squats. Use hostel objects (like water jugs) for added resistance if needed.
  • Bodyweight walking lunges — 2 sets to failure (thigh burn = workout done).
• Day 3: Jogging + Full Body Mobility
  • Easy jog — 15 to 30 minutes at an aerobic pace.
  • Mobility — 30 to 40 minutes covering hips, shoulders, spine, and ankles.

Ghost Nomad Routine

For experienced nomads looking to maintain and build athleticism with more targeted sessions.

I personally followed this routine in Mexico for approximately 6 months.

Weekly Workout Schedule

• Day 1: Speed / Sprints
• Day 2: Push Workout
• Day 3: Mobility and Flexibility
• Day 4: Lower Body
• Day 5: Pull Workout

Repeat or rest on days 6 and 7 as needed.

Day 1: Speed / Sprints

• Warm-up: Timed 1–2 km jog, dynamic drills (leg swings, torso rotations).
• Agility drills: Marching A’s, Skipping A’s/B’s, Cross-over steps, Side skips, Jog backwards.
• Broad Jumps — 3 sets of 5 at 90% effort.
• 2 x 20m accelerations @ 80–90%, walk-back recovery.
• 2 x 40m accelerations @ 80–90%, walk-back recovery.
• 2–3 x 60–150m sprints @ 85–95%, walk-back recovery.
• Cooldown: ATG holds, hamstring/calf stretches, hang from monkey bars 4–5 minutes.

Day 2: Push Workout

• Warm-up pushups — 3 sets of 20–30 (vary width/footing).
• Handstand pushups — focus on control and range of motion.
• One-arm pushups — elevate hands if needed, focus on full ROM.
• Dips — 3 sets of 15–20 (use bars or sturdy chairs).
• Feet-elevated diamond pushups — 2–3 sets of 10–15 reps.
• Chair tricep extensions — 3 sets of 10–15 full ROM reps.

Day 3: Mobility and Flexibility

• Dynamic full-body stretches: mountain pose, forward fold, leg raises.
• Yoga flow: standing poses like warrior series (no mat required).
• Deep stretches: side splits, back bridge holds, front splits.
• Self-massage or foam rolling — use beer/wine bottle if needed.

Day 4: Lower Body

• Bodyweight squat warmup — 3 sets of 60 reps.
• ATG drills: forward/backward lunges, full-depth side hops, bunny hops, wrestler shots (advanced).
• Stair hops or broad jumps — 3 rounds of 5 max-effort jumps.
• Weighted pistol squats — use a rock, aim for 3 sets of 5–6 reps per leg. Adjust based on rock size/shape.

Day 5: Pull Workout

• Australian rows — 3 sets of 20 reps to warm up.
• Front lever pullups — 3 sets of 5 reps.
• Human flag pulls — 3 sets of 6 reps.
• 1-arm rows (elevated or using backpack) — 3 sets of 8 reps per side.
• Bar curls / improvised curls — 3 sets of max effort or near-failure.
• Isometric holds (L-sit, front lever holds) — 3 sets to failure.

Gear and Improvisation Tips

When you don’t have a gym, these common items double as workout tools:

• Backpacks filled with books, water bottles, or rocks for weighted exercises.
• Playground bars, monkey bars, or balcony rails for rows, pull-ups, and isometric holds.
• Water jugs or bottles as dumbbells or kettlebells.
• Chairs for dips, elevated push-ups, and triceps extensions.
• Stairs for jumps and plyometric training.
• Yoga mat or towel for floor exercises and stretching.

🔥 Sample Leg Workout: No Gym Needed

You don’t need machines for leg day — just gravity and grit. Here’s a lower-body burner you can do on any flat surface:

• 3 sets of air squats, 50 reps ATG — warm up and loosen the hips
• 2 rounds of leg raises, front and back, 10–15 reps per leg
• 6 rounds of ATG drills: full ROM lunges (forward and back), bunny hops, side hops, duck walks, wrestler shots (advanced)
• 3 rounds of stair hops — as many steps as possible
• 3 sets per leg of weighted pistol squats
• Finisher: ATG squat hold — 3 rounds of 60 seconds