Traveling and Quick Fitness

Thoughts of the holidays usually entail visions of delicious homemade food and conversations with loved ones.  Traveling during the holiday season is common as well, and while it's difficult to substitute a complete workout in a hotel room away from home, here are a few exercises which require little to no equipment.  This short program will keep your heart rate up!  Be sure to properly warm up and stretch a bit before engaging in any activity.


1.  Begin with 15-20 pushups using a normal width (hands shoulder width apart).  Rest for 45 seconds, and do another set.  Rest 60 seconds and move to the next exercise.

2.  Do another 15-20 pushups, however place your hands wider than shoulders to emphasize more of the exercise on your chest.  Rest 45 seconds and do another set.  After a 60 second rest, it's onto the next exercise.

3.  Using a large phone book, place one hand on the phone book and the other on the floor.  Do 10-12 pushups and switch sides.  Rest 60 seconds and repeat. 


4.  By now your chest should be feeling fairly tight with blood pumping through it.  You can elect to do this or skip this next exercise.  Place your hands close together ( I touch my thumbs and index fingers together to form a crude looking diamond or spade).  Do 8-12 pushups and rest 45 seconds.  Repeat one more set and rest 90 seconds. 

5.  Using a large phone book or something similar, do 15-25 lateral raises and immediately do 15-25 front raises when done.  Switch to the other arm and repeat.  Rest 45 seconds and repeat.  If the weight is too easy, you can always increase your rep range use a heavier object if there is one in your room.

6.  I usually try to carry a set of elastic bands, but if you do not have any, you can use your suitcase as substitute to do some biceps curls.  Depending on the weight and your strength, aim for 10-15 reps.  Switch hands and repeat.  Rest 60 seconds and do another set. 

7.  If there are 2 chairs, you can place you hands behind you and your feet on the adjacent chair to do a set of tricep dips.  Alternatively, you can use a bed and 1 chair for the same effect.  Do 10-15 reps and rest 45 seconds between your sets.  After your 2nd set, rest 90 seconds.

8.  Take the phone book or your elastic bands if you have any, and bend about 45 degrees forward, keeping your back straight.  Bend slightly at the hips and raise your arms laterally, you should feel your rear deltoid working.  Do 10-15 reps and rest 60 seconds and repeat another set.

9.  You can crunches easily on the floor.  Do as many as you are comfortable with, and repeat the set after a 60 second rest.  I mix these up with a couple sets of lying leg lifts too. 

These are a few exercises that you can swap out for a quick workout during your travels away from home.  As always, do them at your own pace if you find that the rest period is too short.  You can tailor them to fit you best. 

There are more exercises you can do, be creative!  Do you have any exercises you do while traveling?  Any tips for people on the go?  Let's share and help everyone.  No gym doesn't mean no work out!  Cheers and enjoy this holiday season!