Tune-up Tuesday Episode 26 - Hotel Workout

We don't all plan our vacations and work travel around our deload weeks, and because of this, travel can seem like it interrupts your momentum in the gym.  What's even worse is that most hotel gyms are ill equipped with many of the things we need for our workouts.

If you travel frequently or just want to make sure you still get a decent workout in, there are a few things everyone should have as part of their home gym that is easy to travel with:

1. TRX Suspension Trainer - This is a versatile piece of equipment that is great for a magnitude of body weight exercises.  It can easily be attached to any door, and mounted to walls making this easy to travel with. 

2. Mini Bands - These bands are inexpensive and worthwhile to have in your gym bag.  They’re primarily used for corrective exercises that help teach you to activate muscles necessary for movement. 

3. Super Bands - These bands can be used in a number of different ways such as assisting you in stretching your body, resistance training and everything in between.  

4. Jump Rope - This is a great drill to change up how you train cardio.  It doesn't always have to be the elliptical or the treadmill.  A jump rope is a great tool to help train lower body power and coordination while getting your heart rate up

5. Lacrosse Ball - Everyone should have one of these. It’s a very portable way to do soft tissue work.  If you have a tight area or problem area, carrying a lacrosse ball can be an easy way to self-myofascial release on the go. 

Here is a sample routine of exercises you can do when traveling that will take you roughly 30-45 minutes to complete:

Warm-Up

1) Cook Hip Lift - 1 set of 10 reps per side

2) Lateral Band Walks - 1 set of 10 reps per side

3) Squat to Stand - 1 set of 6 reps

4) Side Lying T-Spine Rotations -  1 set of 6 reps per side

5) Shoulder Openers - 1 set of 10 reps

Workout

A1) Single Leg Deadlift - 3 sets of 8 reps per side 

  • Can be substituted for barbell deadlifts or RDL's

A2) Push-ups - 3 sets of 10

A3) Planks - 3 sets of 30 second holds

B1) KB Front Squats - 3 sets of 8 reps

  • Can be substituted for dumbell Front Squats or barbell Front Squats

B2) TRX Rows - 3 sets of 10 reps

B3) Side Planks - 3 sets of 30 sec holds

C1) Jump Rope - 10-20 minutes 

Note: All exercises with the same letter are to be done in a circuit fashion.

If you found this post helpful or have questions, comments, or concerns let me know!  

Move Well. Stay Strong.