Don’t worry, PVL is here to help. Here, we’ll show you how to develop a workout plan for any travel, how to work out anytime, and a full-body workout you can do when getting to the gym feels impossible on the road.
Plan and Opt for a Deload WeekIf you know you’re headed out of town for a few days or weeks, you can always schedule a time to train ahead of time. Your training most likely revolves around developing strength and muscle with a certain gym setup and specific weights you’re accustomed to. And whether you hit the hotel gym or opt for calisthenics in your hotel, it won’t be the same. Likely you’ll be missing some equipment; otherwise, you may not have the same time or weight back at home.
This is where hitting a maintenance training session works well for short trips. Simply do the same workout you would do if you were at home — given you have access to the equipment, of course — but don’t feel the pressure of trying to hit a PR. In fact, you can utilize this time to incorporate a deload week, lowering the weights and reducing the volume via fewer sets to aid recovery and give your muscles, joints, and bones the much-needed rest from your normal routine.
By scheduling your training into your travel as if it were a normal day at home and making it a deload week, you’ll continue the momentum you need to hit your fitness goals while reaping the benefits of active recovery (without using the lack of equipment as an excuse to skimp on your workout).
Workout Full Body Tips While TravelingWhether you choose this time to add a deload week to your regimen or want to continue with a full-blown workout at a high intensity, here are some tips to keep in mind.
- Research ahead of time if the place you’re traveling to has easy gym access. Hotels normally have them, while Airbnb and motels might require more creativity. Local parks or close-by gyms with loose guest policies could be your best bets.
- Pack gym clothes and accessories as needed. Seeing them in your travel pack will serve as both a reminder and a kick in the pants if you’re dealing with jet lag. No excuses; some gym time always does you some good! (Plus, the endorphins could assist with curtailing that cursed jet lag.)
- Go for a run outside. This is a tremendous way to explore a new location or even one you know. Breaking a sweat is the name of the game when it comes to travel training, not all-out exertion or heavy lifting. So switch up the routine, turn your training into an adventure, and reap the benefits of running, such as better endurance, extra calories burned, and good cardiovascular health.
Workout Whenever With the Anytime Full Body WorkoutDon’t have a hotel gym or equipment? Or you’re still unsure of the workout to do? Here’s a quick and simple workout you can do anywhere, anytime:
- Warmup — Jumping Jacks: 3 sets x 1 minute
- Push-ups: 3 sets x 15-30 reps
- Squat Jumps: 3 sets x 10-20 reps
- Bar Body Rows: 3 sets x 10-20 reps
- Lunges with Suitcase Overhead Press: 2 sets x 12-20 reps
- Unilateral Suitcase Farmer Carries: 1 set x 100 feet on each side
While this might not set any PRs anytime soon, it allows you to have a functional full-body workout in your hotel room, the airport lounge, a city park, or even at home when your local gym is closed. The push-ups, squat jumps, and bar hanging rows can be done for max reps if you want a more intense workout. The final two exercises only require a decently hefty object to press overhead and carry with one arm. Overall, it’s a great routine to keep you in shape and help you maintain your physique on the road.
Try this workout next time you’re traveling or need to shake up your regular training routine. It's the perfect way to stay on track toward your fitness goals no matter where you are!
Article by Terry Ramos