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The "No-Excuse Nomad Workout Plan" aka "Burpees Between Beaches"

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Coach
Elaine Lister

For the adventurers, van-lifers, and freedom-seekers who refuse to leave their fitness behind-I'm your go-to coach for strong bodies on the move. With 30 years of experience and a suitcase full of smart,scalable workouts, I help nomads stay fit, mobile and injury-free-no matter where they wake up. My mission is simple: to keep your body as free as your spirit, so you can chase sunrises, not sore joints.

$30
Get The "No-Excuse Nomad Workout Plan" aka "Burpees Between Beaches"
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Freedom to Train Anywhere
No gym? No problem. All workouts are designed to fit small spaces, campsites, beaches, or bushland
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Smart, Joint-Friendly Programming
With decades of experience, I help you train sustainably-so you stay strong, mobile, and pain-free on the road
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Minimal Gear, Maximum Results
Whether you've packed resistance bands or just bodyweight, i'll show you how to get a solid, effective workout
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Stay Consistent on the Move
No more "starting over" My plans keep you accountable and progressing, even when your location changes weekly.
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Custom Coaching with a Human Touch
This isn't generic. I meet you where you're at-physically, mentally, and geographically.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweat over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 1-week program
Sunday
Day 1 - "Backpack Strength"

A

Goblet Squat

3 x 15

B

Overhead Press

3 x 12

C

Barbell Rows

3 x 12

D

Plank

3 x 0:30

Monday
Week 1 Day 2 Anywhere HIIT

A1

Jump Squat

4 x 15

A2

Push-Up

4 x 10

A3

High Knees In Place

4 x 0:30

A4

Mountain Climber

4 x 0:30

A5

Burpee

4 x 10

Tuesday
Week 1 Day 3 Stretch & Regret

A

Cat Cow

1 x 2:00

B

Downward Dog Lunge Rotation

1 x 2:00

C

Seated Forward Fold

1 x 2:00

D

Glute Bridge

3 x 10

E

Supine Twist

1 x 3

F

Static Hamstring to Quad Stretch

3 x 3

Wednesday
Week 1 Day 4 "Stairs of Doom"

A

Stairs

B

Stairs

C

Stairs

3 x 15

D

Stairs

3 x 15

E

Stairs

3 x 20

Thursday
Week 1 Day 5 "Van Life Core Crusher"

A

Bicycle Sit-Ups

3 x 0:30

B

Leg Raise

3 x 15

C

Russian Twist

3 x 20

D

Side Plank

3 x 0:30

E

Bird Dog

3 x 12

Friday
Week 1 Day 6 "Local Terrain Torture"

A

5-10-5 Sprints

5 x 1:00

B

Bear Crawl

3 x 20

C

Step-Ups

3 x 15

D

Push-Up

3 x 15

Saturday
Week 1 Day 7 "Lazy Legend" (Mobility & Chill)

A

Standing Forward Fold

1 x 2:00

B

Deep Squat

1 x 2:00

C

Pigeon Stretch

1 x 2:00

D

Kneeling Hip Flexor Stretch

2 x 1:00

E

Childs Pose

1 x 3:00

Coach
More from aussie_nomad_fitness
coach-avatar Elaine Lister

For 30 years, I've been turning sweat into smiles and burpees into bragging rights. Whether you're lifting your first dumbbell or chasing your next personal best, I bring three decades of no-nonsense fitness know-how with just the right amount of fun, flair, and functional movement. Let's get stronger, one laugh (and lunge) at a time. Did I tell you I'm travelling indefinitely!

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Feel Good, Move Well, Live Fully

Fitness should support your lifestyle, not interrupt it. My approach keeps you energised for hiking, surfing, exploring and living boldly

Get The "No-Excuse Nomad Workout Plan" aka "Burpees Between Beaches"
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FAQs
What is Aussie Nomad Fitness?
Aussie Nomad Fitness is a mobile fitness coaching service designed for people who live or travel on the road. We offer flexible, location-independent workouts, programs and support that fit your nomadic lifestyle
The "No-Excuse Nomad Workout Plan" aka "Burpees Between Beaches"
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