I’m genuinely excited for the next week and a half. We’re heading to the Everything Food Conference in Salt Lake City, Utah, followed by four days in Moab. When I say “we” I mean Linley, Emily, and me — our first real team retreat, and we couldn’t be more excited. Even better, Davida will be at the conference too and we’re co-hosting a Mastermind Workshop focused on practical strategies to take your blog to the next level. If you remember The Blogger Project, we’re bringing that work to life in real time.
The conference runs Thursday through Saturday. Saturday night we’ll drive about three hours south to Moab, right in the heart of some spectacular national parks. We plan to visit both Canyonlands National Park and Arches National Park while we’re there — both look incredible, and I’m thrilled to explore them. If you’ve been to Moab, we’d love hiking tips, local restaurant recommendations, and any other suggestions you have.
Since travel and movement go hand in hand for us, I wanted to share a travel-friendly workout we’ll be doing while in Utah. I often adapt formats used at Switch to create effective, compact workouts that work in hotel gyms or with minimal equipment. A few weeks ago we ran this “Ass and Abs” session at Switch and it was seriously challenging. Most moves can be done as bodyweight exercises or with light equipment you find in a hotel gym — kettlebells, dumbbells, or even a weighted backpack. Below is the full workout, how it’s structured, and simple substitutions so you can do it anywhere.
This 45-minute Ass and Abs Workout targets both your core and glutes, mixing strength-focused moves with plyometrics to maximize calorie burn and build functional stability.
Ass and Abs Workout
Structure: There are three circuits, each with four moves. Do each move for one minute, then move immediately to the next. Rest one minute after each round. Complete each circuit three times before moving to the next circuit.
Circuit One — Repeat x3
- Dumbbell Single Leg Deadlift (:30 each side) — Use a dumbbell, kettlebell, or a heavy water bottle. Keep a slight bend in the standing knee and hinge at the hip to work the hamstrings and glutes.
- Plank Shoulder Taps — Maintain a solid plank line; slowly tap each shoulder to challenge core stability without rotating the hips.
- Dumbbell Front Squat + Calf Raise — Hold weight at the front rack or as a goblet; drive through the heels and finish each rep with a controlled calf raise.
- Woodchop Sit-Up — Use a single dumbbell or a suitcase; perform a sit-up and rotate the weight across the body in a woodchop pattern to target obliques and hip flexors.
- REST
Circuit Two — Repeat x3
- Single Leg Plyo Lunges (:30 each side) — If impact isn’t for you, perform stationary split-squat jumps or step-through lunges for a lower-impact option.
- Plank Army Crawl — Crawl forward and back while maintaining a stable core; great for shoulder endurance and midline strength.
- Single Leg Glute Bridge + Toe Touch (:30 each side) — Focus on squeezing the glute at the top and reaching toward the opposite foot to challenge balance and mobility.
- Plank Weighted Pass — From plank, pass a weight from one hand to the other under your torso; if no weight is available, use a water bottle or do a slow hand slide.
- REST
Circuit Three — Repeat x3
- Front Lunge + Lat Pulls — Lunge forward and combine with a lat pull (use bands or a cable alternative) to work the posterior chain and upper back.
- Squat + Donkey Kicks — Perform a squat then transition into alternating donkey kicks for a burn in the glutes and quads.
- Dumbbell Chop and Twist — Stand or kneel; perform chopping rotations while maintaining a strong core. Use controlled motion to protect the spine.
- Reverse Crunch + Twist — Lift hips toward the ceiling and add a small twist at the top to engage lower abs and obliques.
- REST
Timing: This workout should take approximately 45–50 minutes, including brief rests. Most exercises can be done without weights and still deliver a great session. If you’re short on equipment, use a backpack filled with clothes, a heavy water bottle, or a suitcase to add resistance. Adjust intensity by changing tempo, adding weight, or increasing rest as needed.
Warm-up and Cool-down: Begin with 5–7 minutes of dynamic movement (leg swings, hip circles, lunges, shoulder mobility). Finish with light stretching focused on hips, hamstrings, and lower back to aid recovery.
We’ll definitely be doing this workout in Moab — it translates well to the outdoors and hotel gyms alike. If you try it while traveling, let us know how it felt and which modifications worked best for you.
Fitness Disclaimer: Please consult your doctor before starting a new fitness program. Participate at your own risk, modify exercises as necessary, and listen to your body.