Vacation Workouts Made Easy–Part 8
Horse Stance Horizontal
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
Horse Stance Horizontal: This is a great exercise for the core, glutes, and shoulders. Get on all fours and take a deep breath in through your nose. Forcefully exhale out through your mouth pulling the ribs down while simultaneously kicking your right heel straight back and punching your left fist straight forward. Hold until all of your air has been exhaled, then return to the start position and inhale again. Repeat on the opposite side. This movement can be progressed by elevating both knees slightly off the ground. Perform 3-6 reps per side for 2-3 sets.
Watch video of these exercises and variations here
This program is by no means an optimal training program. However, in the absence of equipment and during a prolonged period away from your usual training this will do a good job of keeping yourself moving, feeling good, and not feeling overly detrained when you return to your usual training plan. If you do have access to some modest weights, then you can always add a small load to most of these movements. Simply pick 1-2 movements for your core, lower body, and upper body and perform them every other day. Most importantly, enjoy your vacation, rest up, and don’t be overly obsessed with your training. If you want to throw these movements in the mix, they can be done in 15-30 minutes easily. Try them out next time you are away from your usual routine and let us know what you think.