How to train on business trips and on vacation

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

It doesn't matter if you go on a business trip, travel on vacation or generally work on a rotational basis and live in a trailer for a month: in any case, you can maintain strength and endurance until you return to your favorite gym. A life hacker will show you how to do this, depending on the conditions.

Workout in the hotel room

You went on vacation or business trip and settled in a small hotel room. There is only a bed, a bedside table and a chair. No horizontal bars, no gym in or near the hotel.

1. Cardio

Staircase option

• Running down and up stairs: 5 times.
• Jumping with two legs over a step with landing in an incomplete squat: 5 rises, down - just running up the stairs.
• Lunges through three steps with a stretch: 3 ups, down - just a run.
• Jumping with a clap over your head over a step: 5 ups, down - running.

Option without stairs

45 seconds - exercise "jumping jack", 15 seconds - rest

45 seconds - climbing exercise, 15 seconds - rest

45 seconds - burpee, 15 seconds - rest

45 seconds - alternating legs in a lunge, 15 seconds - rest

45 seconds - running in place, 15 seconds - rest

Exercise at an average intensity of 60–70% of maximum. Your job is to raise your heart rate and warm up, not get tired.

2. Power block

Push ups

3 sets of 15 reps.

In the gallery below there are several types of push-ups in progression, and in the article at the link there are another 100 types of push-ups.

Classic push-up

Diamond push up

Push-up on one leg

Push-ups with the transfer of body weight to one hand

Raising hands in a lying position

Handstand push-up

Reverse push-ups

3 sets of 15 reps.

Reverse push-up

Dumbbell Reverse Push-Up

Exercises for the press

3 sets of 30 reps.

Dumbbell Abdominal Exercise

Lifting the body on the press

Leg raises on the press

Squats

3 sets of 20 reps.

Split squat no weight

Squat deep

Jump squat

Lunges

3 sets of 20 reps.

Spider lunges

Lunges

Overhead Lunges

Jumping with a change of legs

Exercises for the buttocks

3 sets of 20 reps.

Photo: Julia

One-legged glute bridge

Raising the hips with support on the bench

Plank

Hold for 60 seconds, 3 sets.

Classic and side plank

Knee plank at elbow

One leg plank

3. Endurance complex

Option 1

Do 100 burpees at a time without stopping. Try to reduce the execution time each time.

Option 2

Complete as many rounds as possible in 12 minutes:

• 10 burpees;
• 10 lunges in the sinking;
• 20 push-ups.

Outdoor workout

If it's warm outside, you can find a bench, horizontal bar, parallel bars, wall bars and diversify your workouts with calisthenics elements.

1. Cardio

A kilometer of easy running. If you don't like running, do the cardio workouts above or do the workout on the stairs.

2. Power section

Below you will see several videos in which the famous athlete Al Kavadlo shows the exercises in progression. Choose the difficulty that suits your level.

Push ups

3 sets of 15 reps.

Squats

3 sets of 20 reps.

Pull-ups

3 sets of 10 reps.

Dips on the uneven bars

3 sets of 15 reps.

Exercises for the press

3 sets of 15 reps.

Raising the knees to the chest on the horizontal bar

Raising legs to the horizontal bar

3. Complex for the development of endurance

Option 1

Crossfit-complex "Sinti":

• 5 pull-ups;
• 10 push-ups;
• 15 squats.

Do as many reps as you can in 20 minutes.

Option 2

Complete 5 rounds:

• 250 meters of running;
• 5 burpees with pull-ups (if you know how to do exits on the horizontal bar, do them);
• 10 jumping on the bench;
• 15 dips on the uneven bars;
• 15 leg raises to the horizontal bar.

Workout on the beach

A beach holiday is not a reason to give up your workout. Sand creates instability, making the usual exercises more difficult, especially running and jumping. Therefore, our beach workouts will include maximum jumping, running and cardio exercises.

1. Cardio

Do each exercise for 30 seconds:

• running at high speed;
• one side gallop;
• gallop on the other side;
• running back.

Rest a little and repeat again.

2. Strength exercises

Bearish penetration

3 sets of 30 seconds.

The video below shows how to do the bearish drive.

Bike

3 sets of 15 reps.

Plank push-ups

3 sets of 30 seconds.

Long jump burpee

3 sets of 20 reps.

You are doing a normal burpee, but instead of jumping up, you are doing a long jump. Remember to touch the sand with your chest and hips at the bottom: the greater the range of motion, the better you will work your muscles.

Jump squat

3 sets of 20 reps.

Squat on one leg with jumping to the side: 3 sets of 20 times.

3. Endurance complex

Do all the exercises 10 times, then 9, 8, 7, and so on until one. Don't rest between sets.

• Jumping out of a squat.
• Push ups.
• Exercise "fold" on the press.

Equipment you can take with you

There is lightweight and compact equipment that, if not replace your gym, will greatly diversify and complicate your workouts.

Expander tape

Rubber bands of various thicknesses are an excellent trainer for travel and business trips. Hook the tape over a door or cabinet handle and you have a mini version of the crossover. Also, with the help of an expander, you can complicate many other exercises: lunges, squats, push-ups.

You will find many exercise options in this article. By the way, with this universal simulator you can not only do strength exercises, but also stretch.

Hinges

Another compact and very useful exercise machine. Attach the loops to the bar and you can pump all muscle groups, including your core, and develop a sense of balance. The article is about loop simulators and some exercises with them. Also a lot of looping exercises can be found here.

Skipping rope

Rope exercises pump the whole body, prolong life and youth. At the same time, the rope is very cheap and weighs little - ideal for travel. Here are 50 rope exercises to spice up your cardio workout.

Write in the comments how you train on business trips and on vacation.