These days, a lot of people have to travel quite a bit for work. Because of this, their training progress can begin to stall out when they find it difficult to get a workout in while on the road. The big key to getting in a good workout on the road is to let the workout be short, but very effective. Many people can get very busy and caught-up doing a lot of different things when they travel. It’s important to know that the length of your workout doesn’t determine its effectiveness. It can be very useful to get a 15-30-minute workout in when on the road. This will help you keep up with the consistency of your training and won’t let the momentum you have built up stall out.
When the length of your workout is short, it’s important to get the most bang-for-your-buck in the allotted time. Below are our top 5 go-to exercises when on the road.
Everybody loves burpees (not really)! Burpees are great, because the only equipment you need is your own body. It is a great total body exercise that can really get your heart rate up with just a couple of reps. You can get these done in your hotel room. Just make sure to lay a towel down, because you are going to be sweating. There might not be a better conditioning and full-body exercise that you can do without any equipment. If you only have 10-15 minutes to get something in, try to just bang out as many burpees as you can in your allotted timeframe. You will either thank me or hate me when you’re done. I’m fine with both.
Push-ups are a great exercise when on the road, because, again, you don’t need any equipment to get them done. Push-ups can be a great all-around builder for the upper body. Check out our video below to see how we teach the push-up and the proper progression/regression. If you’re new to push-ups, start with 3 sets of 5 reps and build up more sets and reps from there.
You might have figured out the theme here—no equipment is needed. We’re big proponents of core stability at Force Barbell and the plank is one of our go-to’s. The plank is a great exercise for the abdominal musculature and it can be great for those with low back pain, because it strengthens the muscle that surrounds your pelvis and low back. It’s important that it’s done effectively, though. Check out the video below to see.
4) Dead Bug (Variations)
The dead bug and its variations can be a very versatile selection of exercises when on the road and even in the gym. A lot of people have trouble maintaining proper control and positioning of their pelvis, low back, and rib cage. The dead bug can be a great teaching aid to help you maintain better position in these three areas. The ability to control movement in these areas is a good indicator of a healthy low back. Check out the videos below for proper technique and the different variations associated with the dead bug.
Last but not least, you know I couldn’t leave out the squat! The squat is often referred to as the king of all exercises, and I find myself having a hard time disagreeing with that. It’s the best movement for overall lower body development. This exercise may be more effective if you can find yourself a bit of equipment. However, if you only have 15 minutes and just plan to do something quick in your hotel room, strive to get as many air squats in as you can. Heck, you can even hold your suitcase or something else that carries substantial weight and squat with that. Below are a few things to keep in mind when squatting and some variations you can work with to take your squatting to the next level!