With the school year coming to a close and summer at our doorstep, many of us are going to take the opportunity to do a little traveling. As a result, our exercise programs may suffer. However, if we plan for it, travel shouldn’t be an excuse to forgo maintaining a regular exercise program. Today we’re going to offer up some ideas about how you can continue to execute a regular exercise program, even when you’re on the road.
Look, I get it. When you’re on the road your workout may be the last thing on your mind. If you’re on vacation, it almost certainly is. However, if you want to work out you don’t need much equipment or space to still be productive. And it doesn’t have to be complicated – the “ANYWHERE” Workout is a simple, yet effective routine you can do ANYWHERE! With that in mind, here are some strategies you can implement:
1. When in doubt, your body is a fantastic tool. Squats, lunges, push-ups, pull-ups and planks form the foundation of a good strength training program.
2. If you’re driving you can pack a kettlebell or dumbbell and a band or two. They take precious little space in the car and offer you a variety of lower and upper push and pull movements.
3. Be creative. We packed up the family a couple months back for a drive to visit my parents. I brought a kettlebell then used some things lying around my dad’s garage to put together a workout. It wasn’t pleasant…
4. Running and sprints can always be incorporated into a workout, no matter where you are. If you’re in a new place, a long run also doubles as an opportunity to check things out. Go get lost for a bit!
5. When you travel, you have to be willing to make some sacrifices. While hotel gyms may not have all the comforts of your local globo-gym or your well-appointed home gym, they have a decent amount of equipment. Assess what’s available and get after it!
6. If you follow a pretty regimented workout schedule, plan accordingly. I already know that we’ll spend a week over the summer visiting family. I planned my deload week to fit within that travel week. I won’t have to stress about what my workouts will look like during that time away. I’m bringing a kettlebell and a band. Between those two implements and my body, I’ve got enough to stay active while I’m away.
Here are three different workouts you can try the next time you’re away:
1. No equipment necessary: Your body and good attitude is all you’ll need. Perform as a circuit and repeat 4x or AMRAP for 30 minutes.
A1) Leg Matrix
Reverse Lunges (15/side)
Squat Jumps (15)
Split Jumps (15/side)
A2) Push-ups (15)
A3) Pull-ups (8)
A4) Mountain Climbers (30 seconds)
A5) Side Plank (30 seconds/side)
2. On the road again: Most hotel gyms have a few dumbbells and we’re going to make use of them. Perform this workout in blocks – do A1 and A2 together for 3 rounds, then move to B and so on.
A1) Dumbbell Single Leg RDL – 3 x 10/side
A2) Alternating Dumbbell Bench Press – 3 x 10/side
B1) Dumbbell Goblet Squat – 3 x 15
B2) Plank Row – 3 x 8/side
C1) Dumbbell Offset Reverse Lunge – 3 x 8/side
C2) Push-ups – 3 x 15
C3) Side Planks – 3 x 30 seconds/side
D1) Treadmill Sprints: 30 seconds work/30 seconds rest: 5 Rounds
3. Traveling light: Pack a kettlebell and a resistance band then get to work. Perform as a circuit. Repeat 4x or AMRAP for 30 minutes.
A1) Kettlebell Swings (15)
A2) Band Overhead Press (15)
A3) Kettlebell Goblet Squat (20)
A4) Band Rows (15)
A5) Kettlebell pull-throughs (8/side)
Maintaining your program during travel or vacation doesn’t have to be difficult. With a little planning and creativity you can still get in a great workout. At Vitalifit, we craft programs that are individualized to our clients’ needs. Whether you’re a million miler who’s always on the go or just out of town for a few days we can help you keep your program intact no matter where you are. If you’d like help with consistency, especially when you’re traveling contact us today to join the Vitalifit Coaching Program that is right for you.