Frequent travelers will know this better than most, but exercising when on the move can be a real challenge. Not everyone knows what a good gym looks like, nor do they choose a hotel based on the gym facilities available when they travel. Here are 3 essentials that are light, portable and require just your body to use.
Resistance Band
The resistance band is a cheap and easily portable bit of equipment that is great for opening up the shoulders and activating the scapula (shoulder blades).
You can make exercises harder by placing the band in certain positions during traditional exercises such as the squat or the push up.
Here is a very simple band assisted workout
As Many Rounds As Possible In 16 Mins
12 reps each exercise
Push up with band
Squat with band
Band dislocates
Band pull aparts
Band shoulder press
TRX
The TRX is a great device as it is light, easily portable and can be used in your hotel room or outdoors.
Another benefit is that you can do many pulling movements for your back which body weight circuits miss out on depending on you environment.
The TRX also opens up many exercise options for pushing, pulling, single leg work and some challenging core exercises.
An Example of a TRX workout
15 reps each exercise, 6 rounds
TRX Squat (focus on staying upright and maintaining good posture)
TRX Row (the closer you get to the anchor point the harder it is)
Single Leg Dead Lift (No TRX needed here, but you can use straps to balance if you need it).
TRX Body Saw (a little more advanced and squeeze your glutes to protect your lower back)
A Decent Body Weight Circuit
Having a good go-to body weight circuit will help keep you active in any environment. Having this in your mind will drain less will power and become easier every time you practice it.
Try the following
Every Minute On The Minute (EMOM) for 12 minutes
Air Squats 15 reps
Burpees 8 reps
Bear Crawl 30 seconds forward and back
PS EMOM means that as soon as you finish your reps you rest. The incentive being the faster you finish your exercises the more rest you get.
Yours in health
Patrick Fallis
Founder of Leaner
www.leaner-uk.com