08 Apr

5 Workouts You Can Do While Traveling


One of the greatest benefits of working with a coach at Central Athlete is that no matter where your life goes, we go with you. If you are accustomed to working out at group fitness classes while home, you might feel a bit lost after dropping your bags in a hotel room and preparing to fit in a workout. Don’t let a new environment discourage you from getting a training session in, though! Many of our clients travel both for business and pleasure, and we have them covered because we know it's important.

You may be wondering why it is beneficial to exercise while traveling, especially if you’re heading on vacation.

Physical exercise improves mental acuity. If you are traveling for work, feeling sharp is important. Exercise can help with anxiety and depression even after a short bout of effort. Training is also beneficial in alleviating feelings of distress, keeping your vacation relaxing. It has been shown to increase cognitive functioning, a benefit no matter where you are or what you’re doing.

For the traveling professional, time is often tight. We know most minutes of the day are accounted for, so don’t let training add extra stress. Remember, training is supposed to help you excel in life, not bring you down. 

Try this bodyweight workout. It will take 20-25 minutes, and you won't even have to leave your room. 

“I Need Something Quick, Without Leaving my Room”

21 min EMOM

Min 1: 10/side rear-foot elevated split squat 

Min 2: Push-up complex 

Min 3:

When our clients travel for fun, they find that they like to keep some sense of normalcy in their lives. They may not be working, but starting their day with a familiar routine is preferred. A personally designed travel training program helps our clients stay on track with their health and fitness goals AND keeps them from rolling backward while they enjoy the R&R, food, and other indulgences typically found on vacation. 

It may be a little shocking when you walk into that little gym in your hotel, or maybe you brought some of your equipment on a road trip. Yes, it’s not a full rig, color-coded Olympic plates, or everything that Concept 2 has to offer, but you can still accomplish a great workout. 

“Typical Hotel Gym Pump Sesh”

Warm-up (2-3 sets):

  • 5 split squat rock-backs
  • 12 alternating scorpions with a 2-second hold at the top of each rep
  • 5 sumo stance plank walkouts

A1: Suitcase split squat: 3 x 10-12/side @3011  

A2: Suitcase staggered stance RDL: 3 x 10-12/side @3011

B1: Dual DB bench press: 3 x 14-16 @2211

B2: Single-arm chainsaw row: 3 x 12-15 @20X0

C1: Dual DB RDL to hammer curl with a 2-second eccentric in RDL only: 3-4 x 12-15

C2: Renegade row: 3-4 x 20 

C3: Cross-body v-up, alternating: 3-4 x 20 

“I Feel Like a Monster in this Tiny Gym”

Warm-up: 

3 sets 

A1: Single DB complex - 3 sets, building

A2: Rear foot elevated squat complex

B: 5-4-3-2-1 (for time)

1 man-maker = With dual DB, push-up on DBs. Row left; row right, then stand to a squat clean thruster.

 “I Have a KB and a Jump Rope, Now What?”

A1: Single KB rack split squat: 3 x 10/side @3011

A2: KB sumo deadlift high pull: 3 x 12-15 (quickly)

A3: Plank KB pull-throughs: 3 x 20

B: 3-4 sets for time: 

If you are flying or taking a long road trip, it may be tempting to get a hard workout in right beforehand or afterward. You know you're going to be sitting for a while, and maybe eating some junky airport food. Better smash something tough real quick to make up for it, right?

Wrong.

The only thing worse than sitting on a plane or in a car for hours is your back tightening up on you because you crushed some heavy deadlifts before hopping on. After getting off the plane, you may be tempted to make up for all that sitting with a hard workout. But you likely aren’t aware of how much stress traveling just put on your body. Sleep gets disrupted; you are mentally stressed. Your body is probably a little taxed. 

The best thing for your body to get prepared or recover from long travel is blood flow and mobility. We’ve all felt that ache from sitting for long periods at a time. Nevermind the possible risks of a blood clot, which are rare, but real. The mission here is recovery, and getting your body back to baseline!

“I Just Hopped Off the Plane”

20 min flow

Move at one consistent pace through the following at a low perceived level of effort: 

  • 20 ostrich walk steps
  • 20 alternating Sampson lunges with 2-second hold in the bottom of each rep
  • 20 cobra press-ups
  • 20-second quadruped hold with knees off floor
  • 20 (10/side) quadruped HIP CAR/side
  • 20 hip swivels
  • 20 cat-cows

Training while traveling doesn't have to be complicated, nor does it mean that your goals and progress get put on hold. Having a plan going into the trip makes all the difference, and having a coach in your corner makes it easy. If you’re ready to keep a better routine while on the road, schedule a FREE strategy session with a professional coach below. 

In Health, 

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