Travel a lot for work? This is a Fitness Training Program for the Corporate traveler, it can be tricky to keep regular routines for nutrition and exercise hole traveling. That’s where bodyweight exercises come in. Using the resistance of your own weight through some basic movements can get your heart rate up and give you a great full-body workout – and they can be done almost anywhere!
What to Pack
Our travel essentials include workout clothes, running shoes, a hockey ball and a couple of resistance bands of varying strength. These should fit easily in your luggage, and offer some versatility beyond just working out
Before You Start
Before you get stuck into it, try to move around for 5 minutes or so to warm your muscles up.
Then, invest some time into stretching out. If you’re an office worker and spend a lot of time sitting, you may have some problem areas. Common issues we see are tight hip flexors and a weak posterior chain, which can make it hard to engage your lower body effectively.
We recommend trying to stretch out regularly as part of your pre-workout routine. A couple of handy movements for these commonly-neglected areas are:
- Start on your hands and knees in front your couch or a wall, facing away
- Bring one foot up to rest against the wall or couch while keeping your knee on the ground
- Extend your other foot out slowly to be in a lunge position (ensure your knee is square with or behind your toes).
Tips to extend this stretch:
- Bring your torso up as much as possible to feel a deep stretch
- Having your back knee closer to the wall makes this stretch more challenging
- Keep your hips square and pushed forward.
Using the hockey ball, address any trigger points you may have. These vary between people, so it’s best to chat to a trainer and get assessed properly – they can also show you where to place the ball for the full effect.
Common points include the glutes and TFL (tensor fasciae latae, located near the hip).
Bodyweight workouts aren’t just convenient because they don’t require any equipment – they are also super versatile because you can scale them to suit the space available, your level of fitness and how much time you have.
Use any combination of the bodyweight exercises below and throw them into a circuit. This makes it so you can set your intervals (for example 60 seconds of work to 30 seconds of rest).
- Sit ups
- Push ups
- Glute bridges
- Back extensions
- Pike push ups.
Tips to extend your workout:
If you’re used to high intensity activity and want to take your hotel room workout to the next level, there are a few things you can do.
Make them plyometric – jump squats, jump lunges and clap push ups all require a more explosive muscle contraction, upping the difficulty significantly.
Change your work to rest ratio – make your work times longer and your rest times shorter, or join all movements together and take one short break at the end. This is really customisable, and easy to play around with to get more
from your work time.
Use resistance bands to add variety – easy to pack, having a couple of different resistance bands on-hand is a great way to mix things up. You can try movements like seated rows, lateral walks, bent over rows and bicep curls, or just add the band to the movements listed above to make your muscles work harder!
Or, after you’ve done your hotel room workout, get out on the streets and go for a walk or run! Combining your cardio and sightseeing is efficient and fun!
Bodyweight training is a convenient option for those times when you’re away from home and you just can’t get to a gym. As with any training program, it is important to chat to your GP before starting anything new, and it’s always a good idea to meet with a trainer at least a few times to ensure you have the right technique to help prevent injuries and enjoy the maximum benefit.
Love you, enjoy your life