Travel Workout

On the go workout
As the holiday season begins, everyone is off to grandma’s house. The busiest time of the year to travel is now. What does that mean for most people? There workouts are put on the back burner. Whether you are in a hotel or spending the weekend on the denim couch from 1970 at your grandparents house, you have options to workout. Here is great full-body workout you can do anywhere, anytime, to keep you in shape, and your metabolism up during the holiday traveling season! I wrote out a beginner and advanced model


Warm-up: 1 minute jumping jacks

BW Squat to chair
Standing Alternating Lunge
Chair Dips
Back Extensions (Supermans)
Plank Hold 30-45 seconds

Each exercise could be completed for 8-12 reps each time with 3-4 sets for each exercise.

Be sure to get a good cool down and stretch in after.


Warm-up: 1 minute jumping jack combined with 1 minute jumping crossovers

BW Squat
Plyo Alternating Lunges
Push Back Push-ups-Click here for a great demonstration by Nick Tumminello
Inverted Row
Triceps Dips with feet elevated
Back Extension-roll over to V-up combo
Plank Variations (Forearm and side supported)

Each exercise could be completed for 8-12 reps each time with 3-4 sets for each exercise.

Be sure to get a good cool down and stretch in after.

Pretty simple and straight forward, but when you are traveling it is a good way to get a quick workout in without too much disruption in your schedule. If you invest in bands or TRX straps the exercises are endless. E-mail me for more information on programs only using resistance bands or straps.

Hope everyone enjoyed their Thanksgiving.

Stay Fit,

Doug Spurling, CSCS, NSCA-CPT
Spurling Training Systems, LLC
Kennebunkport, ME


About Spurling Training Systems

At Spurling Training Systems, our focus is on providing a superior athletic conditioning experience. The combination of expert training, time spent understanding your specific goals and customized program development is what makes Spurling Training Systems a unique and effective training experience for athletes of all ages, levels and abilities. Doug is the founder and owner of Spurling Training Systems. He graduated from University of New England with a Bachelor of Science in Applied Exercise Science. He has several years of experience as both a personal trainer for general fitness and a strength and conditioning coach for athletes. His certifications from the National Strength and Conditioning Association (NSCA) include Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT).
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