It’s time to pack those travel bags, get on the road and enjoy a vacation! But before you completely ditch your strength and endurance gains, make a promise to yourself to sneak in a workout or two on your travels. Not only will you stay up to date on your routine, but you’ll feel more energized for the other fun activities to be had at your destination.
Try these simple workouts that require either no equipment or objects found in most standard hotel gyms. Even with limited space and equipment, you can still get your heart pumping and your muscles moving!
Sound like a lot? It is! Burpees are not a favorite movement for many people, but they are an excellent full-body exercise that requires nothing but your own body weight and a small space on the floor. The average athlete will complete this in approximately 10-15 minutes.
*OPTIONS FOR SCALING: If you find 100 burpees to be too many, scale back to 50-75. Set a goal and work towards completing it, even if it takes you longer than 10-15 minutes. Every rep counts!
SQUATS, PUSH-UPS, WALKING LUNGES, BURPEES
This bodyweight workout will have you burning! Make sure you go below parallel on the squats. Keep elbows tight to the body for the push-ups. Knee touches the ground on each lunge.
4 ROUNDS: 40 AIR SQUATS • 15 PUSH-UPS 20 WALKING LUNGES • 10 BURPEES
*OPTIONS FOR SCALING: Reduce the number of rounds or the number of reps per round.
FARMER’S CARRY, JUMP ROPE, GOBLET SQUATS, SIT-UPS
Make use of the hotel gym equipment for this one. No equipment in your location? No problem! Substitute odd heavy items you find around your space such as heavy books, bags or large rocks from outside (use caution) or literally anything else you can find. The key to fitness improvement is flexibility in training and testing your body in new ways.
Farmer’s Carry involves carrying a dumbbell in each hand at your side and walking down and back the length of the gym
or your available space. Dumbbells should be heavy enough to make this challenging. If you do not have a jump rope, substitute jumping jacks. Goblet squats involve using a single kettlebell, dumbbell or object held at chest level while performing squats (make sure to get below parallel!). This should be at a weight that is heavy enough to make each round challenging.
5 ROUNDS: FARMER’S CARRY (DOWN AND BACK) • 40 JUMP ROPES OR JUMPING JACKS • 15 GOBLET SQUATS • 20 SIT-UPS
*OPTIONS FOR SCALING: Reduce the number of rounds, the number of reps per round or use lighter weights.