There is no hiding it, summer is busy. People are out and about, traveling, taking vacations, going on cruises, and you name it. However, just because you are camping up at your grandmother’s cabin, touring Italy, or taking a cruise through the Caribbean doesn’t mean you have to stop working out. Chances are your diet is going to be subpar on vacation, so at least do yourself a favor and get a little workout in when you can, your body will thank you later. Nowadays, most hotels and travel sites know that people are into fitness, so they provide the amenities. However, if you’re up in Fort Kent, Maine at grandma’s 1920s cottage, you probably won’t have a Hammer Strength rack, set of dumbbells, and a cable pulley machine available for you to use. If you do, well I’m impressed.
Here are two levels of full body workouts that can be completed anywhere, without the use of equipment.
- Prisoner Squats
- Jumping Jacks
- Stationary Lunge
- Straight Leg Kicks
- Hip Wide outs
- Scapular Retractions
- Rotator Cuff Flies
- Box Squat: (Squat to chair, box, log, or anything about 12-24inches off the ground)
- Hip Bridges: (Lying, single leg variation can make it harder)
- Push-Ups: (Modified If Needed)
- Back Extensions
- Chair Dips: (Anything that your hands can be placed on, about 12-18 inches off the ground)
- Prone Plank
- Side Plank
For a good challenge, complete 15 reps or 30 seconds of these exercises in a circuit fashion. Rest in between each rotation for about 1-2 minutes. Complete 3-5 rotations.
End with a cool down, and good static stretch.
You can use the same warm-up as above
- Front Squat (Holding some form of weight across your shoulders, log, plate, keg, etc.)
- Reverse Lunge (You can hold that same log, plate, keg, etc. for a good challenge)
- Plyo Push-Ups
- Inverted Row:(Find a tree or pole, lay down in a supine position underneath it, and pull your chest to the bar, pole, log, etc.)
- Shoulder Press: (Find a heavy rock, log, or try a hand stand position against a wall, and press over head)
- Dips: (Elevate your feet on another objet for more of a challenge)
- Plank Variations
You can complete these in a circuit fashion, going for about 15 reps, or 30 seconds, and rotating throughout. Rest about a minute in between each rotation, and complete 3-5 rotations.
For more of a challenge, throw in 10-20 burpees between each exercise.
After, go for a nice run, complete some high intensity interval training (HIIT), and/or wrap up with a nice static stretch.
If you travel frequently, I suggest you invest in some TRX or similar straps. You can fit these right in your travel bag, and they provide a full body workout like no other. There are endless resistance, core, and even mobility based exercises you can do with these.
Always remember, you realistically can’t expect to gain much during a vacation, or travel when you’re not on a regular individualized, personalized, program. However, we do have a goal of maintenance during this time. These workouts will do that, get your heat rate up, and burn some of those calories you will most likely consume on your trip.
Note: Now, please note this is not a workout that should be done everyday of the week. This is simply a solid full-body workout that will maintain your handwork while you’re on vacation, or traveling. This is also in assumption that you are healthy, have no musculoskeletal injuries, and can complete these movements injury free, with good form.
I did this blog for good timing, as I am packing up for the 35th annual National Strength & Conditioning Association (NSCA) National Conference. This is the largest gathering of strength and conditioning professionals where we will network with other professionals in the field, present research, and learn about the latest and greatest in the field. I am sure I will be implementing these bodyweight workouts into some of my own personal workouts while I am away from the gym the rest of the week.
So, next time you hit the road, do the same, and give this a try.
Doug Spurling, CSCS, NSCA-CPT
Spurling Training Systems, LLC