Traveling Workout Recommendations
kolraw
Posts: 42 Member
I travel a lot (every other week for the whole week) so I basically live in hotels. I have found most hotel equipment sucks (treadmill motors which can't handle running) so I am looking for something to do in my room. I prefer something that will help in strength training and not just cardio. I understand it won't do as well as actual dumbbells but something is better than nothing. Side note, outside is not always an option since I travel to the Northeast US and winter can suck up there.
What recommendations do you have? Anyone else a traveler?
What recommendations do you have? Anyone else a traveler?
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Replies
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Althought I don't travel regularly, as you do, on my last vacation I took along my 30DS DVD and did that in my room. You may also want to come up with your own circuit training program using resistance bands (very easy to travel with). Might not be as intense as your gym workout, but it would get you moving.0
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My husband travels for work apx 50% of the time. He usually has a similar problem finding a hotel with good workout equipment. He's usually in rural areas or works 1 hour or more from his hotel. (fixes, installs, etc...rock crushing equipment ...you get the idea..no cell service..) He takes his IPAD and uses the internet/you tube for videos. He also take a portable DVD player and brings P90X or soon to have Turbo Fire. He requests 1st floor rooms. He also packs his own breakfast or stops at a grocery store. He has resistance bands to use when there are no weights. He also uses the Nike GPS so he can run outside the hotel. He tends to run the parking lots or streets close to his hotel. For safety reasons he texts me when and where he's going while running. Then once back he sends me another text. When he's stuck in the airports he also uses the Nike shoe chip and walks. He only carries on his backpack (ipad and laptop) so he had that extra weight while walking. Sometimes he's able to log 2-3 miles while on a layover at the airport.0
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My husband travels for work apx 50% of the time. He usually has a similar problem finding a hotel with good workout equipment. He's usually in rural areas or works 1 hour or more from his hotel. (fixes, installs, etc...rock crushing equipment ...you get the idea..no cell service..) He takes his IPAD and uses the internet/you tube for videos. He also take a portable DVD player and brings P90X or soon to have Turbo Fire. He requests 1st floor rooms. He also packs his own breakfast or stops at a grocery store. He has resistance bands to use when there are no weights. He also uses the Nike GPS so he can run outside the hotel. He tends to run the parking lots or streets close to his hotel. For safety reasons he texts me when and where he's going while running. Then once back he sends me another text. When he's stuck in the airports he also uses the Nike shoe chip and walks. He only carries on his backpack (ipad and laptop) so he had that extra weight while walking. Sometimes he's able to log 2-3 miles while on a layover at the airport.
Beachbody has a new workout 10 minute workout advertised. We haven't looked into it yet but it caught his attention. Claims to be something for those who travel.0 -
medium hard: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
advanced hard: http://www.nerdfitness.com/blog/2009/12/17/advanced-body-weight-workout-warning-this-will-kick-your-*kitten*/
brought to you by the geniuses at Nerd Fitness0 -
I have used this workout at the gym and in the confort of my own home. I also took it with me on the road when I traveled last week. You might also check out the toughmudder.com site, they have a different circut listed now that contains more cardio segments but here is the one I use often.
The tough mudder workout:
Exercise 1 - Running Man
To get yourself in peak cardio condition, you can either:
1) Get on a treadmill. Start jogging at a slow comfortable pace for the first 5 minutes, then increase the speed to a full sprint for a full minute before reducing the speed back down to a jog for a minute or two. Alternate between jogging and sprinting for 35 minutes. Build up to 1 hr.
2) Free run. As you head outside for a jog, choose a point or landmark in the distance that’s reasonably far and sprint to it. Do this 10 or so times throughout the course of your run, paying attention to mixing in jogging and sprinting equally. Again, build up to running 3-4 times a week and increasing your distance gradually until you can comfortably run 5+ miles.
Related Obstacle: The Braveheart Charge (& all of Tough Mudder)
Exercise 2 - TM PUSH-UP
Start out in a regular pushup position with two dumb bells in each hand. As you push your body upwards, rotate your torso at peak height and bring your right hand up behind you so that your hands are in a vertical line. Lower the weight so that you are once again in push up position. Do a push up, repeating with your left hand.
Related Obstacle: Boa Constrictor
Exercise 3 - THE FIST AND THE FURY
Grab a dumbbell, kettle bell, or anything heavy with a handle, in one hand and let it hang in front of you. Lower the weight below your hips and let it swing between your knees and legs. Try to keep your core sturdy and straight, explode
upwards and swing the weight up to about eye level in a fully upright position. With control, do this as many times as you can, spending about 45 seconds on each arm.
Related Obstacle: Berlin Walls
Exercise 4 - SCISSOR KICK
From a regular standing position, take one big step forward and lower yourself into a forward stepping lunge. This is the start position. From there, explode off the ground, getting enough air under you to scissor kick your legs and land with your opposite leg forward and ready to crouch down to the lunge position. Keep doing this, alternating your legs on each jump/repetition for 60 seconds.
Related Obstacle: Fire Walker
Exercise 5 - BACK ROW
Grab a pair of dumbbells or kettle bells and bend over, holding them in each hand, making sure your back is parallel to the ground. Keep your core steady and pull the weights in a controlled manner up to your chest, hold at the top for the rep, pause, and repeat.
Related Obstacle: Hold Your Wood
Exercise 6 - DUMBBELL SIDE LUNGE
Grab your dumbbells and let them hang by your sides. Take a lateral step with your right leg, completely straightening your left leg. From there, bend forward at your hips, and touch the dumbbells to the floor by your right foot. Push off your right leg and make the same lateral lunge on your left leg. That's one rep.
Related Obstacle: Swamp Stomp
Exercise 7 - PUSH UP plus ROW
Grab two dumbbells and assume a pushup position, with your arms straight. Perform a regular pushup, but as you fully extend your arms at the height of the push up, take one dumbbell and bring it all the way to the side of your chest. Lower your arm and descend back ot the start position. Repeat with the other arm. That’s one rep.
Related Obstacle: Devil’s Beard
Exercise 8 - LUNGE & TWIST
Grab a heavy object and clutch it tight to the middle of your chest as you stand with feet shoulder length apart. Take a step forward as you would with a normal lunge, but as you lower your body with the weight, twist your torso to the right, pause, and return to a full upright position. Do the same with the opposite leg. That’s one rep.
Related Obstacle: Sweati Yeti
Exercise 9 - SHOULDER PRESS
Grab some dumbbells or small kettle bells in each hand and spread your feet shoulder length apart as you would for a squat. Bring the dumbbells up to your shoulders as if you were doing a shoulder press. Lower yourself as you keep the
weights cocked at the shoulder, as you explode upward from the squat position, push the weights up and above your head.
Related Obstacle: Cliffhanger
Exercise 10 - DECLINE PUSH UP
Simple, quick, and easy. Get into a normal pushup position, but put your feet on top of an elevated park bench or box, arms extended out in front of you so that your body is perfectly parallel to the floor above the ground. Begin to do as many pushups as you can in the next 60 seconds.
Related Obstacle: Kiss of Mud
Exercise 11 - Quick Feet
Staying in the pushup position, rapidly bring each knee towards your chest, as if you were sprinting in place or pedaling a ridiculously small bike.
Related Obstacle: The *kitten*
Exercise 12 - Tough Chin Up
Just like your old man used to do, hang from a bar with either an overhand or underhand grip and pull yourself up – be sure to try and touch your chest to the bar, or get as close as you can. This will get progressively harder as the set wears on. Remember to do as many as you can for the full 60 seconds. Even if you have to take a slight break, be sure to finish the set.
Related Obstacle: Underwater Tunnels
Exercise 13 - Superman Plank
Get back into the pushup position you’ve grown accustomed to, placing your forearms on the ground and keeping your core – abs and hips – tight as possible. Hold this position for a full 60 seconds.
Related Obstacle: Greased Lightning
Exercise 14 - Drunk Superman Side Planks
Get on your side and hold yourself up by left forearm, creating a half triangle between your lats, forearm, and ground. Like a regular plank, keep your core tight – flex if you have to – and hold the
Related Obstacle – Walk the Plank
Exercise 15 - Angelina Jolie
Get in between two chairs, bars, or if at a gym, a dip machine. Grab each bar or handle with each arm and lower yourself slowly and with control, as you push up with your arms try to explode up, lifting yourself completely off. Be sure to start out slowly until you get used to jumping off and regaining control of the bars.
Related Obstacle: Ball Shrinker
Exercise 16 - THE TOUGH SQUAT
Take a dumbbell, kettle bell, or large stone, anything you can find, and hold it in front of your chest. Stick your hips out behind you, bend your knees, and lower yourself until you’re in a full squat position. Pause for a second for the burn to really set in and then push back to the start position.
Related Obstacle: Death March
This is not my original workout plan. It was found on toughmudder.com0 -
You can jump rope. They cost about $5 and are easy to travel with.0
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if I were in your position I'd take Jillian Michael's 30 day Shred DVD. It has a bit of cardio/strength in the work out. Beats nothing... That or hit the pool and do some laps.0
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I hate hotel gyms too. My issue is even if the TM works its so stinking hot in them I overheat. I try to run outside as much as possible but that's not possible in a lot of areas due to weather or unsafe areas.
Now that I have resistance bands I would do that or like others suggested bring the DVD to play in my laptop. I try and hit a market and get real food as much as possible for healthy snacks and such, but it's not always an option. In those cases I just do the best I can with what I have.
I also get one water bottle and typically refill it from the hotel gym (almost all have water jugs). That way I'm only buying one water bottle and cutting costs that way.0 -
I'm in the same boat as you, dude - hotels are my second home.
I am a big fan of the TRX-type straps. I couldn't find a pair when shopping the other day, but I did find a really nice knock-off called "Rip 60". They work perfectly using the bathroom door in the hotel, or the front door - whichever one has some room for you to get your moves on.
I like the Rip 60 as I can slide the plastic handles to the side to create a comfy brace for my ankles when doing suspended core work.
You can do to muscle failure pretty easily.
I also look on Google maps for nearby gyms sometimes, they usually offer day passes.0 -
Check out Body Rock Tv. Free internet site. New workouts posted daily. 12 minutes each. High intensity interval training. Some require a bit of equipment but a lot don't.0
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Beachbody has a new workout 10 minute workout advertised. We haven't looked into it yet but it caught his attention. Claims to be something for those who travel.
I actually just got these but have not tried them yet.0 -
I do resistance band workouts (using my body weight), BodyRock.TV and downloaded the free Nike Training app. The app provides several types of workout options depending on the selections you make (ie: time restraint, using body weight, etc). I also take my running gear and go for runs.0
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take it to the stairs! there was a time i worked in a 9 story building...so what is that? like 18 flights of stairs? i worked crazy hours so during my lunch break, i would change into workout clothes and hit the stairs! from the bottom floor to the top floor, twice up and down...it was INTENSE! i'm telling you...by the time you get to the 7th floor, you are sweating. i tried to do it all in under 45 minutes (so i could scarf down my lunch for the remaining 15 minutes of my hour lunch break) but it was tough.0
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Beachbody has a new workout 10 minute workout advertised. We haven't looked into it yet but it caught his attention. Claims to be something for those who travel.
I actually just got these but have not tried them yet.
I have them--started back in November when I decided to start working out again. Great little workouts that you can easily combine, time permitting.0 -
Like someone else said try Bodyrock TV, or Zukalite, seejanesweat, on YouTube they have great traveling workouts and if all else fails bring a jump rope and some resistance bands!0
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I know exactly what you mean. I am on a project in rural west Texas. Out of several hotels I finally found one with Precor cardio equipment, free weights, 2 weight benchs, a weight machine and even a yoga ball. SO RARE! It is actually a Hampton Inn. But anyway here are a few workouts I do.
4th of July workout
Military exercises AND star jumps!! (Burpees, pushups and jumping jacks are all military exercises)
Warmup
Squats, pushups, lunges, jumping jacks. (30 seconds each x 2 rounds)
Workout
Star jumps x 10
Pushups x 15
Reverse lunges x 15 each side
Jumping jacks x 45
* rest :60 and repeat 2-3 more times
Finisher-
Sprint (or high knees) 30 sec, then do 10 burpees then walk 40 seconds and repeat.***Start with 10 burpees, then do 8 , then do 6, then do 4, then do 2, then do 1 and work you way back up to 10 if you dare!
Workout
warmup first by doing this-
-prisoner squats x 15
-pushups x 10
-jumping jacks x 20
*rest 10-20 seconds and repeat one more time
workout- do each exercise for 50 seconds then rest 10seconds before going to the next one.
sumo squats
spiderman climbs
reverse lunges
pushups
total body extensions
rest 1 min and repeat one more time, then proceed to next set of exercises.
lunge jumps (or lunges for modification)
spiderman pushup
high knees
close stance squats
spiderman lunges
rest 1 min and repeat one more time, then proceed to final set of exercises.
do this circuit one time only
burpees
high kees
mountain climbers
diagonal lunge
jumping jacks
stretch thoroughly
Try this workout to burn the most calories and fat and make the most of your time! do it 1-2x per week:
warmup
prisoner squats x 15
pushups x 15
chain breakers x 15
jumping jacks x 60
workout
do each exericse for 50 seconds, then rest 10 seconds before going to next exercise. rest 1 min in between circuits
prisoner lunges
pushups
lateral lunges
spiderman climb
total body extensions
*rest 60 seconds and repeat one more time
burpees
bicycle crunches
high knees
spiderman lunges
jumping jacks
*rest 60 seconds and repeat two more times
*stretch thoroughly afterwards.
You will get much more bang for your buck doing this rather than jogging, biking and/or using the elliptical machine. (which will not help you get a flat stomach or toned body!!)
Memorial Day Workout 5/28/12
"In Memory of"
(dedicate your workout to someone you care about to push you through those challenging reps!)
*MAKE SURE TO WARMUP FIRST THEN STRETCH THOROUGHLY AFTERWARDS!
Warmup
Squats x 10
Pushups x 10
Lunges x 8 each side
Mountain climbers x 8 each side
*rest 15-30 seconds and repeat one more time
Workout
1A) Reverse Lunges (10-15 per side)
1B) Spiderman pushups (5 per side)
1C) Jump squats (12-18)
· *rest 20-30 seconds and repeat 2 more times
2A) Sumo Jumps (10-15)
2B) Spiderman Lunges (10-15 per side)
2C) Sumo Squats (15-20)
2D) Closegrip Pushups (12-18)
(place hands closer together, directly under shoulders, and keep elbows close to your torso, to focus on your triceps and shoulders)
*rest 20-30 seconds and repeat 2 more times
BONUS FINISHER - Burpee's at the top - Burpee's at the bottom
Find a hill or a set of TALL stairs-
1A) Perform10 Burpees at the bottom of the hill or stairs
1B) Sprint Up!
1C) Perform10 Burpees at the top
1D) walk down BACKWARDS - this your REST period.
*Repeat this for 8 burpees, 6, 4, then 2... If you are a complete BEAST, go back up the ladder – 2, 4, 6, 8, 10.
Full Body Fat Blast Home Workout
-Use dumbbells for the squats and lunges if you have dumbbells.
-Warmup first (you must do this) by going through the first circuit one time, for half the reps prescribed.
Jump Squats 8-10
Squats x 15-20
Dynamic Side Plank 10-15 per side
Lunges 10-15 each side
*Rest :45 and repeat 1-2 more times
Reverse Lunges 10-15 per side
Burpees 8-12
Bird dogs 8-10 per side
*Rest :45 and repeat 1-2 more times
Total Body Extensions :30
High Knees :30
Jumping jacks :30-:60
*rest :30 and repeat 2 more times.0 -
take it to the stairs! there was a time i worked in a 9 story building...so what is that? like 18 flights of stairs? i worked crazy hours so during my lunch break, i would change into workout clothes and hit the stairs! from the bottom floor to the top floor, twice up and down...it was INTENSE! i'm telling you...by the time you get to the 7th floor, you are sweating. i tried to do it all in under 45 minutes (so i could scarf down my lunch for the remaining 15 minutes of my hour lunch break) but it was tough.
I do this a lot. Honestly one of my favorite things to do.
I can always find cardio stuff to do but I am looking for something with more resistance training. Sounds like taking bands with me might be the way to go.0 -
great suggestions, thanks!0
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Agreed. Everything that has been said is better than I had before.0
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I found this suggestion on another post, so I thought I would share it with you. I did checkout some of the videos out last week but I have not done any of the workouts yet. I travel all next week, so I will do them then.
BeFit in 90 Days program on YouTube:
http://www.youtube.com/befit
It was about 35 minutes long (I think that's about how long most of them are) and I though it was a pretty good workout. I recommend it!0 -
I'm in the same boat as you, dude - hotels are my second home.
I am a big fan of the TRX-type straps. I couldn't find a pair when shopping the other day, but I did find a really nice knock-off called "Rip 60". They work perfectly using the bathroom door in the hotel, or the front door - whichever one has some room for you to get your moves on.
I like the Rip 60 as I can slide the plastic handles to the side to create a comfy brace for my ankles when doing suspended core work.
You can do to muscle failure pretty easily.
I also look on Google maps for nearby gyms sometimes, they usually offer day passes.
Thanks for the suggestion. I think a handicap accessible room gives the most space to use this equipment.0 -
I'm in the same boat as you, dude - hotels are my second home.
I am a big fan of the TRX-type straps. I couldn't find a pair when shopping the other day, but I did find a really nice knock-off called "Rip 60". They work perfectly using the bathroom door in the hotel, or the front door - whichever one has some room for you to get your moves on.
I like the Rip 60 as I can slide the plastic handles to the side to create a comfy brace for my ankles when doing suspended core work.
You can do to muscle failure pretty easily.
I also look on Google maps for nearby gyms sometimes, they usually offer day passes.
Thanks for the suggestion. I think a handicap accessible room gives the most space to use this equipment.
I usually go for top floor rooms because I always get the noisy person above me but I might need to switch.0 -
I was just going to say any of the Tough Mudder boot camps (circuit training) and keep in mind you can do an alternative exercise for any that you don't have a machine for (ie. no treadmill run in place, no place to do pull ups do a similar move with or without weights; oh and if there happens to be a playground near by...you CAN do pull ups on the monkey bars and dips)
Bring some free weights or exercise bands or don't you can use your own resistance to do strength training.
http://toughmudder.com/tough-mudder-boot-camp-training/
I have lots of printed out workouts (most of them are circuits, some created by others, some I've put together myself); I never leave home without my running shoes, workout clothes and an assortment of workouts. My husband gets embarrassed b/c when we're "traveling' and we stop at rest stops, I do 50 jumping jacks or 50 lunges for each leg....there's no place I can't exercise.
Good Luck to you!!!0 -
BUMP0
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if I were in your position I'd take Jillian Michael's 30 day Shred DVD. It has a bit of cardio/strength in the work out. Beats nothing... That or hit the pool and do some laps.
This, and her Ripped in 30. Both killer workouts that need very little equipment and space. I use the large water bottles as weights and just fill them to my needs for whichever workout I am doing. They also sell water filled dumb bells - just fill them before your workout. They empty for travel weighing just a few ounces each.
I also travel for work and this has seriously worked for me.0
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