Going to be away on business for a week or so? On a holiday and ready to relax and enjoy yourself?
Whatever the travelling occasion, you shouldn’t let it completely take you away from your fitness plan entirely. While you may think that you’ll enjoy some time off from the gym, once you return home from that vacation and go to get back at it again, you’ll regret the decision to forgo exercise completely.
Instead, coming up with a travelling workout is a much smarter way to go. Doing a workout while you’re away doesn’t have to be nearly as challenging as some people believe as long as you are prepared with a few important things.
Let’s go over what you need to know about creating your own traveller’s workout program.
Get Some Resistance Bands
The very first thing that you’ll want to do so that you can easily complete a traveller’s workout session is to pick up some resistance bands.
These are a great piece of equipment to have with you as they basically travel where you do. You can stash them into your suitcase as they’ll take up hardly any room and are extremely lightweight.
The same cannot be said for most other pieces of gym equipment so unless there is a good quality gym wherever you happen to be staying at, you will definitely want to make use of this.
The Top Exercises To Perform
Now that you know the equipment you need for best results, it’s time to consider the most effective exercises you will want to perform.
With resistance bands, you can do many of the same exercises that you would have done using dumbbells with your training, so getting those in place can help you work the whole body sufficiently.
Here are the best moves to do.
First you’ll want to execute the shoulder press. This one is going to work the shoulders as well as the triceps and is incredibly easy to perform. Simply stand in the middle of the resistance band, feet about shoulder width apart and then press the band directly up over the head until the elbows are extended.
Pause in this position and then lower the band back down again to complete the rep.
Make sure to do this in as slow and controlled of a movement pattern as possible for best results.
Next you have the squat. The squat is going to be a good exercise for strengthening the entire lower
body including the quads, hamstrings, glutes, as well as the core.
When doing this exercise you’re going to want to squat as low down to the floor as possible to get the full glute activation taking place.
Hold the resistance band with some tension in the hands while in the squat position so that as you stand up, you’re acting against that resistance.
The deadlift is the next exercise that you’ll want to get in place with your hotel gym workout session. The deadlift is also very easy to perform with a resistance band as all you’ll do is stand on top of the band, feet about shoulder width apart maintaining a good amount of tension in the band as you hold both handles.
From there, you’ll rise upwards, thinking of squeezing the glutes as you do. Once you’re at the top, pause briefly and then lower back down to complete the rep.
This exercise can cause some people back pain if they aren’t carful as they go about doing it, so just be sure that you are rising up by thinking of squeezing the glutes, rather than pulling from the back.
Bent Over Row
The bent over row is the next exercise to consider getting into place in your workout routine. The bent over row is going to target the upper back muscles as well as the rear deltoids, the biceps, and the muscles running along the spinal column as well.
To perform this one, simply place the band under your feet about shoulder width apart, holding one handle in each hand with enough tension in the band for good resistance.
From there, pull the band upwards so that the arms move back and directly into the body.
When your hands are at the same height as your back, pause and then lower the arms back down to the floor again.
Try and maintain as flat back of a position as you can as you go about this exercise to ensure that you are not going to be setting yourself up for any back pain.
Finally, the last exercise to take into account for your hotel workout is the chest press. The chest press is a great way to strengthen the chest, triceps, shoulders, and even the biceps slightly as well.
Simply lie across the band, holding one end in each hand with a high amount of tension in the band at that point.
From there, drive the band up over the head until the elbows are extended but not locked.
Pause in this position and then lower them back down into the body again to complete the rep.
Continue until all reps are completed making sure to keep the lower back pressed into the floor at all times.
So there you have the main exercises that you should be doing with a resistance band while you are away on vacation. Aim to perform 12-15 reps of each exercise, doing 1-2 sets per workout.
The great thing is that all of these exercises are compound exercises in nature, meaning they will work more than one muscle group at a time. For that reason, you’ll have to do fewer exercises total per workout session, while still maintaining a good level of fitness, burning up some calories, and preventing weight gain.
It’s a win-win for anyone who wants a fast workout that allows them to keep their fitness level intact.