Awesome Bodyweight Travel Fitness Workout

When traveling, finding a gym at times may be a tough challenge. We all know hotel gyms are crowded, smelly and useless. I am going to tell you how you can get a near gym quality workout using only your bodyweight. Bodyweight training is simple, accessible, requires no equipment and, most importantly, is an effective training method which makes it the ideal option when on the road.

The Workout

The best fitness workouts are the workouts that suit you best according to your needs, your goals and your time. That’s why you are going to be in full control of this workout and how you want to structure it is up to you.

For example, if your focus is on building strength then you could work your way through all 6 strength exercises. Or maybe you’re looking for overall conditioning? In that case, you may want to consider selecting a few strength exercises followed by some HIIT training. The power is entirely in your hands.

Strength Training

For all of these strength exercises, aim to complete 3 sets of 15 – 20 reps per exercise. Don’t worry if you can’t complete all the reps, just complete as many as you can. It’s important to allow your bodies energy systems to recharge before you start again so ensure you take a 1-minute rest between each set.

Review of Exercises

Body Squat

Primary Muscles: Quads, Glutes, Hamstrings, Calves (legs)

Glute Bridge

Primary Muscles: Quads, Hamstrings, (legs)

Lunges

Primary Muscles: Quads, Glutes, Calves

Push-ups

Primary Muscles: Pectorals (chest), Deltoids (shoulders)

Dips

Primary Muscles: Pectorals, Deltoids, Rhomboids (back), Triceps (arms)

Rock Press

Primary Muscles: Quads, Glutes, Hamstrings, Calves (legs)

Cardio Training

Go and see the sights of your new location by walking, running and cycling around! Alternatively, if time is of the essence, you could perform a short HIIT circuit.

The idea behind HIIT training is to work at a high intensity for short periods of time with brief rests. This training method is very time efficient, will improve your cardio fitness and will burn many calories!

 

A good starting point if you are new to HIIT training is:
3 exercises, 30 seconds exercise: 30 seconds rest, x 3-5.

If you are slightly more advanced, feel free to increase the time spent exercising and/or reduce the rest period to increase the intensity of the workout.

Some HIIT exercise examples include:
High Knees, Burpees, Bear Crawls, Step-ups, Jumping Jacks, Butt Kicks

 

The Workout 


Strength

Body Squat – 3 sets x 15 reps
Glute Bridge – 3 x 15
Dips – 3 x 15

Rock Press – 3 x 15

 

HIIT

Step-ups – 30s on : 30s rest
Burpees – 30 : 30
Bear Crawls – 30 : 30
1-minute rest
Repeat x 3 – 5

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