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7 Exercises you can Perform on a Trip

Posted October 22, 2010 by

Working out while on a trip can be more of a hassle than it’s worth often. Between trying to find a gym near the hotel you’re staying at, to finding time to actually GO workout, to paying an arm and a leg for a 2-3 day pass, the costs can quickly add up and outweigh the benefits. Hence why the majority of people give up on working out while on a trip altogether.

What you need is an easy-to-follow, “take with you anywhere” workout regimen that doesn’t take very long to do and can be performed on even the busiest of trips. Unfortunately, it can be hard to find one of these types of workouts on your own, so I’ve done the work for you an outlined 7 of the most effective bodyweight exercises that I use with my bootcamp clients, that you can perform as an intense training circuit in the comfort and convenience of your own hotel room! The entire workout shouldn’t take more than 15-20 minutes to complete, will work your entire body and the intensity can be adjusted up or down depending on your level of fitness.

As far as each circuit is concerned, we’re going to progress through a number of calisthenic exercises that will work each of the major muscle groups of the body. Squats are a great compound exercise that works your entire lower body as well as your core and back. Pushups work your chest, triceps and shoulders, while planks and prone cobras work your core and back muscles, respectively. Lunges are another awesome leg exercise that isolates each leg for maximum muscle activation. You finish off with pike presses, which are a pushup variation that targets the shoulders, and then cardio intervals switching between low intensity in-place jogging and high intensity high-knee lifts.

Bodyweight Squats – Demonstration

  • 1 set of 12-15 reps (3-2-1 tempo*)

Pushups – Demonstration

  • 1 set of 12-15 reps (3-2-1 tempo)

Floor Plank – Demonstration

  • 1 set of 4-5 reps (5-10 second holds)

Prone Cobra – Demonstration

  • 1 set of 4-5 reps (5-10 second holds)

Lunges – Demonstration

  • 1 set of 12-15 reps per leg (3-2-1 tempo)

Pike Press – Demonstration

  • 1 set of 12-15 reps (3-2-1 tempo)

Jogging/High-Knee Intervals – Demonstration

  • 1 set of 3 low intensity/high intensity intervals (30 seconds each)

* tempo is the number of seconds you should take to perform the different movements of a full rep: negative movement-stabilization-positive movement. Negative movements are when the weight is “lowered,” while positive movements are when the weight is “lifted” and stabilization is in between.

Perform each of these exercises, one after another, with a 60 second break after the intervals. Complete 2 total circuits each workout. Feel free to perform this workout up to three times per week! Don’t let business trips and vacations cause large gaps in your fitness program or let them be an excuse to quit working out altogether!

Comments on 7 Exercises you can Perform on a Trip »

  1. Carolyn Chadwell

    Hey, good day. Totally Great blogpost. You have gained a fresh fan. Please continue this awesome work and I look forward to more of your amazing posts. Thanks!

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