Like most people with an affinity for exercising, I enjoy hitting the gym 4-5 times per week. Unfortunately, my frequent business travel clashes with my minimalist approach to packing when it comes to the additional items required to make a proper gym visit while on the road. Luckily, I’ve armed myself with plenty of tools to perform a proper workout with no equipment and a bit of extra space in my hotel room. Sure, the Columbus, Ohio Sheraton I stayed in this week for work had a “fitness center,” but I performed the following workout in my room, and didn’t even need to pack my gym shoes.
12-11-10….1 reps of the following circuit:
- Tuck jumps
- Spiderman pushups
So this means you’ll perform 12 burpees, 12 tuck jumps, 12 spiderman pushups, 12 situps, followed by 11 reps of each, then 10 reps of each, continuing until the last round where you perform 1 rep of each. If you’re feeling ambitious, and have the time, after you complete the 1-rep round, go back up the ladder, performing 2 reps of each, then 3 reps, until you’re back up to 12 reps.
There are also two apps that I find incredibly useful in creating workouts when you’re unable to make a trip to the gym.
- Deck of Cards: Prescribes the exercises and amount of reps to perform using the suits and numbers on a traditional deck of cards. You assign an exercise to each of the 4 suits, and when the app randomly flips through the deck, you perform the given number of reps for that exercise. For example, if you assign hollow rocks to spades, when an 8 of spades shows, you do 8 hollow rocks. This continues until you complete the entire deck (so be careful in choosing your exercises!)
- You Are Your Own Gym: Developed by former military special operations trainerMark Lauren, this app is packed with demonstration videos, custom timers, quick, “do anywhere” workouts and 10-week preset workout programs. It also allows you create your own custom bodyweight workouts from scratch. No equipment required!
Don’t let frequent travel become an excuse for you. And don’t feel like you have to perform 45 minutes of steady state cardio in a hotel fitness center. Do NOT waste your time. There are plenty of ways to use just your bodyweight and get an efficient and effective workout in while traveling.