A bit ago, we had a discussion about the dirty, sweaty reality of midday exercise. Well how about the dirty, sweaty reality of vacation exercise? The answer is simple- with travel exercises.
Think tight spaces, unpredictable schedules and switching from vacation mode to workout mode. And heaven help you if you’re traveling to a locale where the carbs and sauce flow freely (ahem, Italy).
Back during the summer I was getting ready to leave for Syberia, and my biggest exercise challenge was having an audience pretty much all the time. My living quarters were hostels, host family apartments and train cabins. So not only were they small spaces, but they’d be shared spaces.
To keep myself on track I put together a lineup of compound resistance exercises for the road (and the railroad). These are ideal for tight spaces and don’t require any equipment:
- Warm-up. 5 minutes of jumping jacks or fast-paced sun salutations (the yoga warm-up sequence)
- Forward and backward lunge. 20 reps each leg, without touching the ground in between.
- Wood chops. 20 reps each side for diagonal wood chops, or 2 sets of 20 reps if you’re doing straight up and down. You really need a weight for these, but perhaps a piece of luggage would do?
- Burpees. You can’t go wrong with burpees, a great combo series that includes a squat, plank, pushup and jump. Can you do 20? I can’t… yet. 🙂
- Side lunges with slide. 2 sets of 10 reps each leg. Squeeze your inner thighs with each slide.
- Butterfly lifts. Drum up two objects of similar weight for these, for a great arm bonus.
- Plié lunges. 20 reps. Lift your heels when you lower down; squeeze your buns when you come up.
- Cool down/active stretch.
Total time: about 15 minutes
Total space required: 6 square feet
Walking and even jogging are easy to do while vacationing, but to stave off flabbiness, you need to do at least a few 15-minute strength training workouts per week. My lineup works the quads, thighs, glutes, core, shoulders, biceps and triceps.
Best of all, they’re quick, so you can crank them out without getting caught!
What are your travel plans this winter, and how are you planning to squeezes in some exercise?