Climbing can take you all over the world, from big wall climbing in Yosemite to deep water soloing in Mallorca to epic bouldering in Rocklands, South Africa. Life can also take you everywhere: parents’ houses, beach trips, work travel, and doctors’ appointments. Unfortunately, not all travel is created equal, nor is it ideal for continuing to pursue your climbing goals.

But all hope is not lost! If you find yourself in a situation where you can’t climb outside or make it to a climbing gym, you can still sneak in some training. Do you have 45 minutes (or even 30 minutes) and access to a couch, bench, chair, or windowsill? If yes, you have everything you need to complete the Ultimate Climbing Workout You Can Do Anywhere.

The Ultimate Climbing Workout

This workout is easily accessible. You can do it at a park, your parents’ living room, or even while waiting for your plane at the airport.

Total time: ~ 45 minutes (may be longer or shorter depending on how many rounds you choose to complete)

Equipment:

Yourself
A bench, a couch, or a chair
Timer
Yoga mat or a towel (optional)
A pull-up bar, a door frame, or portable pull-up straps (optional)
Music (optional, but highly recommended for good vibes)

Format: EMOM, 3-5 Rounds, Rest 3 minutes between rounds

‘EMOM’ stands for every minute on the minute. At the top of each minute, begin the exercise listed. Once you have completed the prescribed number of reps, rest for the remainder of the minute. At the start of the next minute, begin the next exercise on the list.

Key Terms:

Rep: Single execution of an exercise through a full ROM
ROM: Range-of-motion. The extent to which the joint can move and the muscles and soft tissue around the joint can stretch.

The Workout

Part 1: Pull and Push Upper Body Exercises

Pulling exercises work back muscles critical to climbing, including your rear deltoids, upper and lower trapezius, rhomboids, biceps, and latissimus dorsi (lats). Pushing exercises work the muscles that counteract pulling muscles, including your chest, anterior and middle deltoids, and triceps. Although used less frequently, strengthening the pushing muscles helps prevent muscle imbalances and subsequent injuries.

Pull-Ups

How To: You’ll need a door frame, pull-up bar, or any sturdy surface you deem acceptable. If not accessible due to equipment or current strength level, substitute in plank, reverse Nordic curls, or Superman lifts. When performing pull-ups, try not to kip. One rep counts as your chin going as high as the bar.

Reps: 10 pullups, OR

30-second plank, OR
10 reverse curls, OR
20 superman lifts

Modifications:

Easier: Jump up or use a step to start at the top of the pull-up position. Slowly lower for 3-5 seconds.
Harder: Try to pull up high enough so that the bar is in line with your sternum.

Push-Ups

How To: When performing push-ups, keep a neutral spine. Don’t let your lower back and butt sag. Aim to go as deep as possible on each rep, ideally touching your chest to the floor. Using a full ROM increases the stimulus to the muscles.

Reps: 10-20 pushups. Change the type of push-up with each round as listed below.

Wide
Military/Strict
Archer
Shoulder
Tricep

Modifications:

Easier: Perform the push-ups on your knees or at an incline (with your hands on a higher surface, such as a step, a chair, or a bench).
Harder: Perform decline push-ups (elevate your feet on a step, bench, or chair).

Tricep Dips

How To: You’ll need a chair, bench, or couch for this exercise. Aim to go as deep as possible to work your maximal ROM. Keep your spine straight up and down and your back close to the bench as you complete the movement.

Reps: 20 Tricep Dips

Modifications:

Easier: Bend your knees.
Harder: Keep your legs straight. If available, throw a weight on your lap. Great makeshift weights include a full backpack, a stack of books, or a full jug of milk.

Part 2: Core Exercises

Core training is a critical part of any climber’s strength training routine. Your core is composed of all the muscles from your glutes to your mid-back. As a climber, having a strong core enables you to maintain maximum body tension on the wall.

Leg Raises

How To: Draw your belly button toward your spine. Keep your lower back in contact with the ground throughout the entire exercise. Control the lowering phase and limit the use of momentum when raising your legs for greater stress on the muscles. Leg raises target your lower ab muscles and hip flexors.

Reps: 20 leg raises

Modifications:

Easier: Start with your legs straight, or as close to straight as possible, in the air. Ensure your knees are stacked directly over your hips. Alternate lowering and raising one leg at a time. Perform 10 reps per side.
Harder: At the top of the leg lift, use your core to lift your hips off the ground and drive your heels toward the ceiling.

Forearm Plank: Knee to Elbow

How To: Keep proper form with a neutral back and protracted shoulder blades. Don’t let your low back or butt sag as you bring your knee to touch your elbow. Planks target many anterior and posterior core muscles, with the knee-to-elbow targeting your obliques.

Reps: 10 reps of knee to elbow per side

Modifications:

Easier: Perform the exercise in a high plank position. You can also drop your knees to the ground or do a plank with your hands elevated on a couch, bench, or chair.
Harder: Increase the reps to 15-20 per side, or add a rep where you touch your knee to the opposite elbow immediately following the knee-to-elbow motion on the same side.

Part Three: Lower Body Exercises

Rock climbing is a full-body workout. You generate power through your legs just as much as you do through your arms. Often, you must generate force out of one leg at a time, such as a high step or heel hook. Training legs with single-leg exercises directly translates to on-the-wall strength.

Single Leg Squats (Pistol Squats)

How To: Squat as deep as you can go without compromising proper form. Proper form entails keeping your toes pointed forward and your knees aligned with your second and third toes. If single-leg squats are not accessible at your current fitness level, choose between regular squats or reverse lunges.

Reps: 5 squats per side, OR

10-20 regular squats, OR
5 reverse lunges per side

Modifications:

Easier: Stand on a step and lower your heel to touch the ground, or opt to perform one of the alternative exercises.
Harder: If you can perform 5, full ROM pistol squats, increase the number of reps to 8-10 per side.

Next time you’re traveling on vacation, stuck at home on a snow day, or visiting family in the middle of nowhere, you have a workout that will keep you in shape for climbing. Modify the length of the workout by completing more or fewer rounds, and adjust the difficulty using the ‘Easier’ or ‘Harder’ modifications. If you’re feeling up for it, perform all of the alternative exercises in addition to the primary six. And if you do give the workout a whirl, share your thoughts below!

The Ultimate Climbing Workout You Can Do Anywhere