Vacation Workouts Made Easy–Part 7
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
Plank: This is a great exercise for the anterior core, lats, and glutes. Place your feet next to each other, elbows under your shoulders. Lift your hips off the ground, squeeze your glutes, pull your belly away from the floor. Take deep breaths in through your nose and exhale forcefully out through your mouth. You can increase the challenge by placing the elbows further out in front of you. You can regress this by assuming a push up position. Take 3-6 breaths and repeat 2-3 sets.
Watch video of these exercises and variations here