It’s summer, which means many of you will be traveling.
This is the time of year we start getting questions about what to do when you can’t make it to the gym or don’t have a full hour to dedicate to training.
A few thoughts…
First, the facts that you’re thinking about how to stay consistent is a great sign. It means strength training has become a part of your lifestyle, not just something you do when it’s convenient.
Second, you’re on vacation. Enjoy it! Be present with your family, friends, or whoever you’re vacationing with. Go hiking, walk the beach, explore a new city. Those things count too.
Third, not everyone travels with resistance bands (although they’re easy to throw in a backpack or suitcase), and most of us aren’t packing a kettlebell.
So what if all you have is your bodyweight?
We’ve got you covered.
One quick reminder before you start.
Travel usually means long hours sitting in the car or on a plane, different beds and pillows, and more stiffness (that’s what she said) than usual. Don’t skip your warm up. Spend a few minutes on the movements that help you feel your best.
That might include:
- Cat Cow
- Hip Rocking
- T-Spine Rotation Variation
- Spiderman Lunge Variation
- Lateral Squat or Lunge Variation
- Squat To Stand
- Alternating Heel Drive or Ankle Glides
These movements help restore mobility through your ankles, hips, and thoracic spine – areas that almost every adult benefits from working on.
After your warm up, it’s time to train.
#1 Full Body
- Push Up x5
- Bodyweight Squat x10
- Alternating Dead Bug x10 each
Move through the circuit with good technique, resting 30-60 seconds between exercises or 60-90 seconds between rounds. Complete for 4-5 rounds.
#2 Lower Body + Abs
- Split Squat or Reverse Lunge x 6-8 each side
- Crawl or Tall Plank Shoulder Taps x30 seconds
- Supine Bridge x20
- Side Plank Variation x15-20s each side
Similar instructions as #1, move steadily without sacrificing technique. Complete 4-5 rounds.
# 3 Total Body + Conditioning
- Push Up x5-10
- Split Squat Isometric x20 seconds each side or Deep Squat Hold x30 seconds
- Alternating Dead Bug or Mountain Climber x10 each side
- Jumping Jacks, Invisible Jump Rope, Run, or Bike x60 seconds
Rest as little as possible between exercises and 30-60 seconds between rounds. Aim for 4-5 rounds.
#4 On The Minute (OTM)
- Reverse Lunges, Walking Lunges, or Step Through Lunges x5-6 each leg every minute on the minute for 8-12 minutes
- Push Up x 25% of your max reps every minute on the minute for 8-12 minutes
Complete all of your lunge rounds before moving to push ups.
If your max push up is 5 reps, perform 1-2 on the minute. If it’s 20, perform 5 every minute. If it’s 40, perform 10. The first few rounds should feel comfortable, the last few rounds should require effort, focus, while maintaining good technique.
Extra note: for the push ups, get off the ground between each set, shake out your arms and legs with a little “fast & loose.”
#5 Classic Ladder
- Bodyweight Squat x1,2,3,4,5,6,7,8,9,10
- Push Up x10,9,8,7,6,5,4,3,2,1
Perform 1 squat, then 10 push ups. Then 2 squats and 9 push ups. Continue until you finish with 10 squats and 1 push up.
Focus on quality reps, not failure. If you finish quickly and still feel good, repeat the ladder in the same order or reverse it.
That’s it.
No equipment. Just your body and whatever environment you’re in – the hotel room, campground, beach, backyard, or even the Buc-ee’s parking lot.
Keep it simple. Stay consistent. We’ll be here when you get back.