In this 30‑minute YouTube video, Daniel Bourke demonstrates a complete bodyweight workout that can be performed in a hostel using only a chair, the floor, and gravity. He outlines a program consisting of 100 push‑ups (supersetted with 100 squats), 100 lunges, 100 knee‑to‑hand movements, 50 tricep dips on a chair, and a six‑minute core circuit (alternating floor planks, reverse planks, and side‑plank twists). Each superset is performed in five sets of 20 repetitions with 45‑second rest intervals, and the core circuit is repeated with 20‑second rests until a six‑minute timer expires. Throughout the routine, Bourke provides form cues, emphasizes keeping the core engaged, and encourages a “sweat‑driven” effort. He also offers practical travel‑related advice: stay hydrated (drink a liter of water, optionally add salt), consider electrolyte balance, and optionally practice intermittent fasting (skip breakfast, eat between 12 PM–8 PM) while on vacation. The video ends with a brief recap of total time and a reminder to balance fitness with enjoyment while traveling.
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What's going on everyone? We're at a hostel in San Francisco and I've been traveling around. I'm pretty dehydrated so I just loaded up with some water. But I want to stay fit, alright? I'm traveling around the US, there's a lot of good food, not necessarily have my normal gym routine, but I want to do a workout in the hostel. And so I've got space, I've got the floor, I've got gravity, I've got my body. We can stay fit while we're traveling. So I've written myself a little program and you can do this do this anywhere, right? I'm just going to use what's in the hostel and gravity. I'm going to do 100 push-ups, 100 squats, 100 lunges, 100 knee to hands, 50 tricep dips on the, on the chair back there, and then 6 minutes worth of core exercises. So I think I might do superset push-ups and squats to begin with. Let's do it. Okay, first exercise, 20 push-ups superseded, so no rest, 20 squats. Set 1's done. We're gonna set a 45-second timer, rest. Keep the rest time short and then jump in, same again. 20 push-ups, 20 squats until we've done 100 total. 45 seconds. Alright, last set. Push-ups, squats done. 5 sets of 20, 45 seconds. Rest in between each superset. Now we've got 100, 100 lunges, 100 knees to hands, 50 tricep dips all ready to go. So we might do 20 lunges superset with 20 knee to hands superset with 10 tricep dips, and we'll do that for 5 sets again, again with 45-second rest in between. So first up, lunges, you're gonna do 10 each leg. Alternating each leg. So 1, 2, I've lost count already, but you get the idea. Don't let your rear knee hit the ground, keep it off the ground. There we go, 20 knees to hands. So hands about torso height and then bring it up. That was about 20. Tricep dips. Grab the chair, push it against something that it won't move, and then we're going to put our feet out and dip down like this, back up to the top. That's good, that's what we want. Nice and quick, nice and clean. 45 seconds, 40, 45 seconds, 45 seconds rest. And then we'll get back into it. See, I'm breathing heavy, right? That's what you wanna do. You wanna get your heart rate up. And this, this exercise is good because it's whole body. Push-ups do the chest, do the shoulders, do the arms, a little bit of core, a little bit of the back. Tricep dips on the chair here, they do the triceps. The squats, of course, do the legs. Same with the lunges, knees to hands, do the legs, do the abs. Little bit of everything. That's what we're going after. Rest is almost over. See this little, little bit of sweat? Maybe up here? That's when you know you're working for it. When the sweat starts to hit the brow, starts to drip off your nose, you're in a good place. It'll be hard to move your body until that point. Once the sweat starts falling off your face, your body will start to help you move, and you start to get— you start to get excited. It's no longer a drag. You want to keep it going. It's a good feeling. Chase the sweat. 45-second timer. Don't forget to stay hydrated. That's the first thing you should do if you get off a flight or you're waking up. Drink as much water as you can. A liter is good. Maybe add a little bit of salt. Well, depends on what you're eating, but if you haven't been eating much salt, unlikely depending on where you're traveling, 'cause restaurants will not put a lot of salt in their meals, it'll help your body absorb the water. But reason why you get jet lag, reason why you're tired all day, because you're probably dehydrated. So drink the good stuff. Last set. You know what, let's stop. I'm in that good part now. My body wants to keep moving. Feels good. Few extras just for good measure. Alright, we just did 100 lunges, 100 knee to hands, and 50 tricep dips on the chair. Give We'll take a few. Now we've got our final exercise, which is 6 minutes of core, then we'll be hitting the whole body. I'll run you through. There's 3 core exercises we're gonna do, alright? First one, you lie flat on the floor. You wanna keep, keep, suck your belly button into your spine and get rid of that lower arch in your back, alright? As you see on the screen, you wanna put your lower back against the floor. Hold it there with your abs. Then extend your arms out 30 degrees, extend your feet out 30 degrees, hold for 30 seconds, right? And then we're gonna jump straight on your back and do the reverse of that, so on your stomach, but holding your arms out again, your legs out again, another 30 seconds, no rest. And then we're going to go into side plank, do side plank twists, 5 per arm. And we're gonna repeat that for a total of 6 minutes. So we're just gonna keep going until 6 minutes is over. After you've done the 3 exercises, rest for 20 seconds. Right, so 3 exercises, rest for 20, straight back into another set. Keep going until 6 minutes is up. 6-minute timer, let's do this! Make sure you're sucking those abs in, belly button to the back of the spine, so your lower back arch is flat. You feel it, your whole core has to push your lower back down. And do the reverse on here, right? You want to feel it all through your back, pulling your feet off the ground and keeping your arms extended out like a banana. And for this one, come into side plank. So one arm on the ground. You might want to put a towel down like I have to protect your elbow. And then up like this, this end against your head, bring it down to 90 degrees. 5 of those each side. So that's 3 sets done. How long we got left on our timer? 30 seconds. All right, so we might as well hold a plank and finish that off. Let's do it. 30-second plank and then we're done. Till the timer goes off. Oh, let's get this camera down a bit. 6 minutes worth of abs, all done. Now, how long did the whole thing take us? I had a stopwatch going. There we go, about 30 minutes. Give or take a couple of minutes because I had to set the camera up and whatnot. But what we start off with, we did 100 push-ups, so 20 supersetted with 100 squats, 20 of each, 5 sets. And then we did some lunges, 100 lunges right here, and 100 hands to knees, and 50 dips on the chair. And then 6 minutes worth of core work. Now that's a whole body workout using nothing but this here, your body and gravity. Now you don't have to feel so guilty when you have that little treat and you go out tonight. Let's check on what's going on in San Francisco. It's gonna be a good night. Alright, now don't forget, working out is not the the be-all and end-all. You've got to be careful of food. What I like to do as well is when I'm vacationing or when I'm out and about is fasting. So, what does that mean? I'll get up in the morning, go for a walk. I won't eat any food until about 12 PM, and then I'll try to stop eating food at about 8 PM. But remember, you're on vacation, have a good time, but if you're like me, stay healthy where you can. Keep moving.
