fitness on the road

For my day job I travel for 3-5 days at a time, usually once per month, but it could be more depending on the projects I’m working on.  These days, there seem to be more downsides to being on the road than upsides, and one of the downsides for me is the disruption to my exercise routine.  Of course the world would not end if I didn’t get to exercise for a couple of days, but I prefer to do at least something for most of the days I’m gone if I can.  It’s also tough to eat healthfully when on the road, which makes it even more of a bummer if I can’t keep up with it. Most hotels these days have passable facilities, and in most cities there are health clubs that sell day passes.

If there is a hotel gym, I will try to do some cardio, 30-60 mins depending on how much time I have. If there are weights, I will also try and do at least 30 mins of weights, again, depending on time.  At a local gym, I will do one of my regular workouts, and try to take a class if I can.  If neither of these things are available, I will take a set of bungees with me for strength training in my hotel room, and a plan for  some kind of high intensity interval cardio workout.  These typically are workouts stolen from an instructor at my gym; she calls the class “The Dirty 30.”  Here is an example:

You will need an interval timer – it makes it much easier to stay on track.  There are several free good free apps out there for iPhones and Androids. This workout takes about 30 minutes total, including warm up and some stretching after.

8 exercises, each 50 seconds long, 10 seconds rest.  After you complete the 8, rest 30 seconds, then do it again – 2 more times.  Use a bungee for resistance on the row in exercises 6 & 8.

  1. Straight jump/circle jump 4×4 (this is 4 plyo jumps with feet parallel followed by 4 “I’m a star” jumps, with arms and legs wide, like a star)
  2. Jack pushups (from high plank, lower into a push up at the same time as you jump your feet out, pushup and jump feet back together, repeat)
  3. Curtsy lunge to side crunch w knee up,  L (curtsy lunge with left leg, then pull left knee up to the side)
  4. Dips
  5. Curtsy lunge to side crunch w knee up, R (curtsy lunge with right leg, then pull right knee up to the side)
  6. Bulgarian  row, R (left leg behind on step or chair, squat down and row)
  7. Bulgarian  jump, 8 ea side (alternate left and right leg behind, jump on standing leg)
  8. Bulgarian row, L (right leg behind on step or chair, squat down and row)

I also love a longer workout posted by Bob Harper on the Women’s Health magazine website.  It does require a hand weight, but the two requiring weights could be substituted for different exercises if needed.  I do it three times through with as little rest as possible, which takes about 75 minutes, for me.  It’s a killer!

  • Skater’s hop (30 each side)
  • Single-arm hang snatch (I use a 20 lb. weight, 20 each side)
  • Burpees (50)
  • Prisoner squats (50)
  • Mountain climbers (25 each side)
  • Weighted Turkish get-ups (I use a 15 lb. weight, 15 each side)
  • Lunge jumps (25 each side)
  • T-push ups (15 each side)

If you have bungees, try this routine.  Use the resistance that makes the last few reps tough!  You’ll need the gizmo that anchors it to the door or a high point so you can pull down.

Shoulders

  • Overhead press, one leg forward, switch legs
  • Lateral raise
  • Front scoop

Triceps

  • Close push ups
  • Overhead extension seated
  • Kickback

Biceps

  • Curls
  • Diagonal curls
  • Hammer curl

Back

  • Wide lat pull down 
  • Seated row 
  • Bent over row (bungee under opp. foot of work arm)

Chest

  • Incline press
  • Incline fly
  • Push ups

Legs

  • Basic Squat (bands behind shoulders) 
  • Criss-cross hands, step side-middle-side 
  • Hamstring kick-back 
  • Lunge

There are so many routines out there that can be done in a small hotel gym or a hotel room.  Check www.womenshealthmag.com for more.

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