OK, so here’s some example workouts for anyone who wants to add a body-weight routine to their travel exercise arsenal. Mix and match as you please. These are relatively quick sessions 25-35 minutes, so they are easy to fit in to your day.
I did these when I was travelling, try to do one session of each per week, see how you get on.
Combine these four exercises into one monster set (a superset).
20 reps for each of the four exercises for 2-5 sets with 90 second rest between them. Start on 2 sets and when that gets manageable do more.
Less intense than the speed session but this will add strength to your whole body.
10-15 reps for 3 sets. Each exercise to be completed before moving onto the next. 30-90 second rests between sets. You want to have enough rest so that you can do at least 10 reps on the next set.
- Squats &/or Single-leg squats
- Push-ups – If you have issues with pushups then try from your knees or watch here.
- Lunges &/or Side Lunges
- Pull-ups – (3-8 reps per set) You will most likely need to find a public park or similar to do this. Click here to see how to do your first.
- Table Rows, try these if pull-ups are out of the question.
Everything works your core (abs etc.) but these exercises will hit them hard.
10-15 reps for 3 sets. Either put these into one monster set with no rest or do them sequentially like the Strength Session. 60 second rests between sets.
- Dirty Dog – Weird name, but a great movement
- Hip Thrust – Works your glutes hard
- Double Leg-Lift
- Sit-up – Use a couch, bed etc. to secure your feet.
Too easy? Add difficulty by reducing your rest time between sets. You can also increase the number of reps; when that gets manageable, add in another set.
And that’s it. Brief and simple. But this is what got me through 18 months of travel and I maintained my strength and fitness throughout.
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