How to create workout’s “on the road”.

Quick, name one thing that is guaranteed to strike fear in the heart of just about every “gym rat'”? Well my answer is, “travel”! That’s right, business trips and believe it or not, even vacations, can be a gym rat’s worst nightmare! Why? Well if you are a “gym rat” like me, then you know, that as soon as your plane lands, your predictable schedule immediately gets thrown out the window. You also know that, for everyday you’re actually away, your access to both bad food and bad habits seem to somehow grow exponentially, and last but not least, you also know that the exercise equipment (if any) you have access to will be very limited.

They said it was a full service gym...

They said it was a full service gym…

But don’t worry, the good news is, that when it comes to travel you have options. See, in the “perfect world”, travel, would mean you going on a planned vacation, having just wrapped up the last day of your 6-week periodzation plan, making you not only beach ready but also allowing you to combine your vacation with your rest/recovery, thus allowing you to relax guilt free (for the most part) and even come back stronger! Would this situation be nice…

Unfortunately most travel is conducted in much less than the “perfect world” described above. For most, travel usually means screwing up your sleep patterns, aren’t timezones a bitch? It also means, you are usually forced to eat out and even socialize with people you don’t like (drinks anyone?). Not to mention you usually spend most of the time crapped-up in some boardroom and if that wasn’t bad enough, the hotel “full service” gyms are almost a joke. Because of this, it should be no surprise that travel can definitely create the perfect storm for you to fall off the fitness wagon. But don’t worry, even if you are on the business trip from hell, I am going to show you how to get a workout in just about anywhere with minimal to no equipment.

This is how you usually feel when socializing with your officemates

This is how you usually feel when socializing with your officemates

So below is a really simple formula for creating a workout with either no equipment or stuff you may find in your standard hotel.

However, if you are really hardcore, you can take a 20-lb kettlebell with you, hey if you pack minimally you can even check your bag at no extra charge 😉

How to create your own workout:

Start with a warm-up: 5 to 10 min

  • Jump rope – A jump rope is perfect to pack for the road, doesn’t weight a thing or take up any space!
  • Treadmill/bike/elliptical
  • Short jog around the block
  • Shadow boxing
  • Jumping jacks
  • Jogging in place

Don’t forget to do some dynamic stretching – Whirly birds, squat hold, mountain climber stretches, etc

List of exercises:

  • Push-ups – On your knees or toes, make sure you get that chest to the ground
    • Explosive push-ups – hands come off the ground
    • Push-up with rows (using hand weights)
    • Side to side explosive push-ups –
  • Body weights squats – Don’t for get to SQUEEZE!!!
    • Goblet squats – squat holding kettle bell or hand weights
    • Jumping squats
  • Thrusters – My favorite!!! Front squats to push press with hand weights, or something heavy, or single arm thrusters with kettlebell.
  • Lunges
    • Regular – with or without weights
    • Jumping lunges
    • Walking lunges with kettle bell pass through – With a kettle bell in your left hand, step forward with your right leg and lunge. While in the lunge position (right leg at 90 degrees and left knee slightly touching the ground) pass the kettle from your left hand to your right hand passing under your right leg. Then with the kettle bell right hand step forward with your left leg and lunge and then pass the kettle bell from your right hand to your left hand passing under your left leg. Repeat. Do this 3 times for at least 20-yards.
  • Step-ups using box or chair
    • Weighted step-ups – holding hand weights
    • Box jumps – only do these if you have a sturdy place to jump
  • Putting stuff away with hand weights or lamp (lol) – Think picking up the box and putting it on the top shelf
  • Kettle bell swings – Remember your form and don’t forget to squeeze!
    • Single arm kettle bell swings if light weight
  • Push press – With hand weights or single with kettlebell
  • Kettlebell deadlifts
  • Burpees – The ultimate bodyweight exercise
  • Pull-ups – Sometimes you get lucky and the hotel has a pull-up bar, or maybe you are close to a park that has some pull-up bars
    • Jumping pull-ups
  • Dips – using a chair or box

Designing a workout: These workouts are designed to be very quick, just 15mins – 20mins, so because of this, they are intended to be very intense. So make sure to push yourself as hard as possible. Remember you can do anything for 20-mins!

Let’s start by doing 3 rounds of 4 different exercises for 30-secs each. So for example I will pick: push-ups, squats, kettlebell swings, and thrusters. So the workout would look like…

Example workout 1:

Warm-up then

3 rounds of: Push-ups, Body weight squats, Kettle bell swings, and Thrusters

  • Round 1
    • Push-ups – 30 sec
    • Body weight squats – 30sec
    • Kettle bell swings – 30 sec
    • Thrusters – 30 sec
  • Rest – 45 sec
  • Round 2
    • Push-ups – 30 sec
    • Body weight squats – 30sec
    • Kettle bell swings – 30 sec
    • Thrusters – 30 sec
  • Rest – 45 sec to 1-min
  • Round 3
    • Push-ups – 30 sec
    • Body weight squats – 30sec
    • Kettle bell swings – 30 sec
    • Thrusters – 30 sec

Here is some more examples:

Example workout 2:

Warm-up then,

3 rounds of: Push-ups or pull-ups, Step-ups, Kettle bell swings, and burpees

  • Round 1
    • Push-ups or pull-ups – 30 sec
    • Step ups – 30sec
    • Kettle bell swings – 30 sec
    • burpees – 30 sec
  • Rest – 45 sec to 1-min
  • Continue for 2 more rounds

Example workout 3:

3 rounds of: Dip, Goblet squats, Walking Lunges, and Putting stuff away with weights

  • Round 1
    • Dips on chair – 30 sec
    • Goblet squats – 30sec
    • Walking lunges – 30 sec
    • Putting stuff away – 30 sec
  • Rest – 45 sec to 1-min
  • Continue for 2 more rounds

Example workout 4:

3 rounds of: Weight step-ups or box jumps, Jumping lunges, Thrusters, and Putting stuff away with weights (make sure to do both sides at 30-secs each side):

  • Round 1
    • weight step-ups or box jumps – 30 sec
    • jumping lunges – 30sec
    • Thrusters – 30 sec
    • Putting stuff away – 30 sec
  • Rest – 45 sec to 1-min
  • Continue for 2 more rounds

Example of Arm burner  – 3 rounds as many reps as possible (1-min each exercise)

  • Round 1 – Pull-ups (or push press if no pull-up bar is available), push-ups, dips
  • Rest 1:30min to 2:00min

Example of Leg burner – 3 rounds as many reps as possible (1-min each exercise)

  • Round 1 – body weight squats, Jumping lunges, weighted step-ups
  • Rest 1:30min to 2:00min
Learn to workout anywhere!

Learn to workout anywhere!

How often should you do this workout? Depending on the length of your trip I recommend doing at least 1-workout a day!

So using this choose your own workout formula along with a creative mind you can easily formulate a workout that will not only satisfy all your workout desires, it will also produce some results! Also these workouts can be made much harder by either adding another round, adding another exercise, or extending the time of each exercise. So get creative, have fun, and remember it is possible to get a great workout in your own hotel room!

Do you workout in your hotel room? If so what are some or your go to workouts? I would love to here from you!

 

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One thought on “How to create workout’s “on the road”.

  1. Pingback: The best day of the week to workout! | The Healthy Life Experiment

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