Hotel Workout
Feb 14, 2024Do you struggle with staying active when traveling?
Many of our clients have mentioned that they are most likely to "fall off the wagon" when they are on a trip. They oftentimes beat themselves up for not keeping up their usual routine, or don't get back on track when they return. This leads to huge gaps in exercise that makes it even tougher to get back into it.
We've found that simple is better while on vacation. All you need is enough exertion to keep your muscles activated. Expecting to have a perfect workout schedule with a routine that matches your normal gym is a pretty tough ask, and will usually lead to failure. Instead, we tell our clients that your vacation should be a vacation. True muscle loss only STARTS at 10-14 days of disuse, so you won't be setting yourself all the way back by taking a week off. The best thing you can do is get additional workouts in before or after your trip, so that your total volume will be the same as if you had kept up with a routine (the timing isn't quite as important as the amount of exercise over time). That way, you can relax on the trip and enjoy the time away.
If you're going on a longer trip or really want to get workouts in, keep it short. Don't waste an hour and a half of the day working out when you'd rather be on the beach. These 6 exercises are built to activate every part of your body, and shouldn't take more than 15-20 minutes. Do this routine every 2-3 days while you're gone and you'll carry over a good amount of exertion (along with maintaining your routine) when you return home!
Adjustments to pushups: wall, knees, incline on bed
Squats: add weight, sit an stand on bed or chair
Lunges: forward or backward, walking
Overhead press: Light weight (book), backpack, suitcase
One Arm Row: both arms, light weight (book), backpack, suitcase, less bend.
Plank: Knees, incline on bed/chair
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