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Exercise while traveling

It might be a bit harder to schedule workouts and exercise while traveling, but luckily there are great options. Here is a collection of recommended ideas and practices for a frequent traveler.


Movement in the airplane:

  • Walk in the plane every hour or so
  • If there is room, do air squats and push-ups every once in a while
  • While sitting, do calf raises and squeeze your glutes; you can also do kegel exercises for your pelvic muscles
  • Do fist and arm squeezes whenever you feel like it

Take with you in your traveling bag:

  • Small foam roller and a lacrosse ball (for myofascial release and massage)
  • Resistance band(s)
  • The resistance band strength platform (easily fits into normal size luggage)
  • The most complete and best option for strength training anywhere without the need for a gym
  • Barefoot shoes for optimal posture and barefoot feel while walking

When staying a few nights at the same location, find out the following:

  • Closest high-quality gym (possibly one you have an international membership for)
  • Nearest park with grass and trees (for grounding and fresh air) / nearest beach for barefoot beach training
  • This is essential for possible jet lag treatment to get yourself grounded as soon as possible
  • Map for trails (if you prefer hiking, walking or running)
  • Closest cross-training / CrossFit affiliate gym (if you prefer cross-training)
  • Local open communities for different sports you prefer
  • Find a children's playground park or a specific fitness park for an outside workout

Three example workouts with different goals

These example workouts are somewhat demanding and require at least some physical training background and mobility work. The workouts are comprehensive and carefully planned, making them an excellent example of an effective workout in a hotel room (does not require much room either).

Strength

1) Negative Pistols Squat

  • Do 3-5 sets of 5 reps, resting 2-3 minutes between sets.
  • Stand beside a table, chair or counter to aid with balance, if needed.
  • Bring one leg up in front of you and slowly lower your hips as far as you can, bending your standing knee as you lower.
  • Once you are at the lowest depth, bring your extended leg back down to a low squat position, and stand back up as in a regular squatting motion.
  • Bring the other leg up and repeat the movement–that’s one repetition.

2) Side to Side Push-Ups

  • Do 3 reps on each side, for 2 sets, resting 2-3 minutes between sets.
  • Start at the top of a push-up and shift your weight to one side. Drop down and press back up.
  • Repeat this three times, shift to the other side and do three more push-ups.
  • You’ll have to adjust how much weight you shift over to complete all the repetitions, especially as you fatigue.

3) Kneeling Lat on the Chair

  • Perform 10 reps on each side and do 3-5 sets, resting 2-3 minutes between sets.
  • This unique exercise allows you to work on your back muscles without needing a pull-up bar or other equipment.
  • Place your palm on the seat or tabletop in front of a chair or low table.
  • Push down as you lower your face toward the ground, keeping your elbow straight.
  • Think of pulling your hand toward your hip as you sit upward in the kneeling position.
  • You can adjust the resistance by how you shift your weight. Work on making this a smooth motion.

4) Hollow Body

  • Hold for 30 seconds and do 3-5 sets, resting 2-3 minutes between sets.
  • This gymnastic-style exercise is great for your core.
  • Lie on your back with your arms reaching up to the ceiling.
  • Keeping your legs straight, lift them off the ground at a 45-degree angle from the floor, and lift your shoulders off the ground. Think of rounding your lower back and curling your shoulders toward your hips with straight arms and legs. Press your lower back into the ground and hold for 30 seconds.
  • Adjust this by bending your knees to make the full 30 seconds easier. If you want to make it harder, put your arms above your head so your biceps are parallel to your ears.

5) Fire Hydrants to Superman

  • Perform 5 reps on each leg, then hold your Superman for 15 seconds. Do 3-5 sets, resting 2-3 minutes between sets.
  • This is a combination of glute and lower-back exercises.
  • Begin on all fours and lift one knee to the side.
  • Keeping your leg suspended, rotate your leg from your hip to bring your knee back behind you, and push your foot toward the ceiling.
  • Bring your knee back to the ground. Repeat five times, then switch and perform on the other side. Then drop down to your stomach with your hands out in front of you and your legs extended. Lift your arms and legs, balancing on your stomach and hips, and hold for 15 seconds.

Conditioning

Perform these movements one after the other in a circuit style, with no rest between the exercises for a “round.” Then rest as little or as long as you need to before the next round. Repeat for 5-10 rounds.

1) Squats

  • Do 5 reps.
  • Bring your feet about shoulder-width apart, toes turned out slightly.
  • Keep your chest up tall and your weight centered in the middle of your foot as you drop down as low as you can and come back up again.

2) Inverted Presses

  • Do 5 reps.
  • Start on your hands and the balls of your feet with your hips up in the air like an “A.”
  • Bend your elbows to bring your head to the ground between your hands. Keep your elbows tucked into your sides as you do this.
  • Adjust how much weight and the space between your hands and feet are needed to do five repetitions.

3) Alligator Rolls

  • Do one rep per side.
  • This nice active core exercise combines the Hollow Body and Superman (described above).
  • Lie on your back with your hands above your head, biceps framing your shoulders. Roll once to one side and then to the other side.
  • Bend your knees and bring your arms down to complete the exercise.

4) Hop to Lunge

  • Do 2 reps per leg.
  • Here, you’ll hop onto one leg, bending as you land into a lunge position.
  • Start with hopping forward, then return to the middle and repeat to the side and behind you.
  • Repeat twice, then perform on the other leg.

Flexibility

For each movement, you will move slowly with control into and out of the stretch for five repetitions, then go to the stretched position and relax into a hold of 15 seconds. Only go as far as a slightly uncomfortable stretch; there should not be any pain.

1) Kneeling Lunge

  • For the supported version, sit on a chair with one leg bent and the other outstretched behind you.
  • Round your lower back and pelvis, and you’ll feel more of a stretch in your hip and leg.
  • Shift your weight forward and back in and out of the stretch five times by bending and straightening your back leg.
  • Then settle into a stretch for 15 seconds. Repeat on the other side.
  • If you feel good, you can use the chair for support at your side rather than sitting on it.

2) Side Squat

  • Stand in front of a chair to use it as support.
  • Spread your legs about twice the width of your shoulders, and rock to the side as you bend that knee and straighten the other.
  • Shift your weight back and forth in and out of the stretch five times.
  • Then settle into a stretch for 15 seconds. Repeat on the other side.

3) Lat Stretch

  • Sit in front of a table, with your seat back far enough to comfortably place the back of one elbow on the table as you bring your chest down toward the floor. Keep your arm next to your head.
  • Move into and out of the stretch five times.
  • Then settle into a stretch for 15 seconds. Repeat on the other arm.

4) Bent Arm Chest Stretch

  • Sit in front of a table, and place your palm on it with your fingers pointing toward the middle of your body and your elbow up high and bent at about 90 degrees.
  • Move into and out of the chest stretch by rotating your body away from your hand and dropping your chest toward the ground. Do this five times.
  • Then settle into the stretch for 15 seconds. Repeat on the other side.