Physical Friday: Travel Workout Using a Cooler & Fishing Gear | Tom Rowland Podcast Ep. 772

Tom Rowland shares a practical travel workout designed specifically for hunters and fishermen who find themselves on the road with zero gym equipment. Using nothing but a Yeti cooler and a cast net—gear most outdoor enthusiasts already have in their truck or boat—this Physical Friday episode reveals how to turn everyday fishing equipment into effective training tools. Tom demonstrates step-up exercises that work your legs while holding weighted gear like a cast net in a bucket, offering flexible rep schemes whether you're working against the clock or aiming for total volume. If you've ever thought you couldn't train while traveling, this episode proves you already have everything you need.

The Cooler Step-Up: Your Mobile Leg Workout

Tom pulls a Yeti cooler from the back of his truck and immediately transforms it into workout equipment. The concept is brilliantly simple: use the cooler as an elevated platform for step-up exercises. Whether you're at a boat ramp, a hunting camp, or parked at a remote fishing spot, that cooler you're already carrying becomes your gym. Tom emphasizes the versatility of this approach—you can train with just your bodyweight if that matches your current fitness level, or you can add resistance by holding any heavy item you've brought along. The beauty is in the accessibility: there's no excuse about lacking equipment when you're literally standing next to everything you need. Tom demonstrates the full technique starting at 2:06.

Adding Weight: Cast Nets, Tackle, and Creative Loading

The progression from bodyweight to weighted step-ups reveals Tom's creative approach to functional fitness. He points to a cast net—something most serious fishermen carry—as the perfect training tool. A cast net typically weighs around 20 pounds and fits conveniently in a bucket, creating an easy-to-hold weight for step-ups. But Tom doesn't stop there. He mentions tackle boxes, buckets filled with sand for yellow tailing trips, or even buckets filled with water. The principle is straightforward: weight is weight. If you're going yellow tailing, you're already carrying a bucket of sand for your bait. If you're fishing offshore, you've got tackle boxes. Whatever heavy gear you've packed for your outdoor pursuit doubles as resistance for your workout. His explanation of weight options begins at 2:44.

Programming Your Workout: Time Domains vs. Volume

Tom offers two distinct approaches to structuring your cooler step-up workout, and the choice depends on your training goals and available time. The first method is time-based: set a clock for 10 or 20 minutes and accumulate as many step-ups as possible within that window. This creates a density-focused workout where you're pushing volume against the clock. The second approach flips the equation: decide on a target number of total step-ups—150, 300, or even 600 reps—and complete them as quickly as possible. Tom notes this trains your legs effectively regardless of which structure you choose. Both methods provide a legitimate training stimulus using nothing but the gear sitting in your truck bed. The flexibility means you can adjust based on whether you have 10 minutes before launching the boat or a full 30-minute window at camp. Tom outlines both programming options at 3:05.

Zero Equipment Is No Excuse

Tom's closing message cuts through any rationalization about training while traveling. If you're looking for a way to maintain your fitness on the road, having zero traditional gym equipment simply isn't an excuse. You can get an effective workout with something as basic as a cooler and bodyweight step-ups if that's where your fitness level currently sits. If you want more challenge, the weighted gear you've already packed provides the resistance. Tom emphasizes the simplicity: step up onto your cooler, step back down, and repeat. Whether you choose time-based or volume-based programming, whether you add weight or stick with bodyweight, you're training your legs and maintaining your conditioning. The beauty of this approach is that it requires no planning, no packing special equipment, and no gym access—just the willingness to use what's already with you. His final thoughts on eliminating excuses begin at 3:50.

Final Thoughts from Tom

I love this approach because it completely eliminates the excuses we all make when we're traveling. How many times have you been on a fishing trip or hunting expedition and thought, "Well, I can't train because there's no gym"? That thinking is done. You're already carrying a cooler. You're already carrying weighted gear. The gym is literally in the back of your truck.

What makes this even better is the scalability. If you're just getting started with fitness, do bodyweight step-ups on the cooler. If you're more advanced, grab that 20-pound cast net and add resistance. The workout adapts to wherever you are in your fitness journey. And whether you program it as a 10-minute challenge or a race to 300 total reps, you're training your legs and maintaining your conditioning.

This is Physical Friday content at its core—practical, equipment-free training that fits the outdoor lifestyle. If you're serious about staying in shape while pursuing your passion for fishing or hunting, this episode gives you a solution that requires zero planning and zero extra gear. Watch the demonstration and get after it.