Vacation Workouts Made Easy–Part 3
About once a month, I get requests from clients for a training plan they can do using minimal equipment while traveling in order to stay on track with their fitness program. While it’s impossible to reap all the benefits of training with the diverse equipment found at a good training facility, exercising while traveling can help people maintain the habit of exercise and prevent the loss of fitness gains, especially during extended time away from traditional training. One of the simplest things that can be done is to just be active. Use the stairs instead of the elevator when traveling, park at the back of parking lots, walk or ride a bike whenever possible, etc. Secondly, start and/or end the day with 5-10 minutes of mobility drills or stretching. Below you will find some simple to perform exercises that can be done with zero equipment in virtually any setting.
Jeff Tirrell, CSCS, CSFC, Pn1
Split Squats: For a newer trainee, a standard split squat will work just fine. For intermediate or advanced trainees, you can elevate the rear or front foot. Split squats are a great tool to train the glutes and quads. For the standard split squat, assume a half kneeling position then straighten both legs simultaneously until your knees are just shy of being locked out. To make things more challenging, you can rest the top of your back leg on a chair or elevate the front leg on a step and then lower down until your knee touches. Perform 5-20 reps on each leg for 2-5 sets.
Watch video of these exercises and variations here