Just because you are traveling shouldn’t mean you have to sacrifice your fitness goals. This travel workout is tough enough to keep you challenged, even while dealing with airports or guest room accommodations. All you need is a carry-on sized bag (or gym bag), some floor space and time.

All Exercises: Perform 2-3 sets of 10-15 repetitions each.

Weighted Dead Bug – Advanced

Lay on your back with your legs at a 90 degree bend leaving your knees over your hips.  Hold the weight over your chest. One at a time, lower your leg and the weight towards the floor without resting completely on the floor. Use your core to bring your leg back and weight to the starting position without arching your back off of the floor. Switch legs with each repetition.

Boat Hold with Press

Start in a seated position with your feet on the ground in front of you. Hold the weight at chest height. Engage your core by slightly leaning back and lifting your legs. Press the weight overhead while maintaining this position.

Overhead Reverse to Forward Lunge

Begin in a standing position with the weight directly overhead. Take a step back with one leg so the ball of your foot is in contact with the floor. Lower your back leg toward the floor until your knee nearly touches the ground. After a brief pause, return to the standing position by pushing through the heel of the front leg. Immediately take a step forward with the same leg and repeat the movement. Push off the front leg to return to the standing position. This is one repetition. Switch legs with each repetition.

Single Leg RDL

Begin in a standing position holding the weight down in front of you. Shift your weight to balance on one leg. Slightly bend the knee of that leg and hinge at the hips allowing your chest to fall forward and the weight to lower towards the floor. Your other leg should extend straight back behind you as you lower. Drive your hip forward to return to the starting position. Be sure to maintain a neutral spine and keep your hips parallel to the floor throughout the movement.

Bent Over Row

Begin in a standing position holding the weight down in front of you. Slightly bend your knees and hinge at the hips. Allow your chest to fall forward as the weight is lowered toward the floor. (RDL Movement) Pull the weight toward your chest by driving your elbows towards your sides. In a slow, controlled manner extend your arms to lower the weight back to the floor.

Curl to Press

Begin in a standing position holding the weight down in front of you. Bend your elbows to curl the weight to your chest. Once at chest height, press the weight overhead. Lower the weight back to your chest and extend your elbows to return to the starting position.

For more travel workout options, try our 20 Minute Core Body Workout or 20 Minute Full Body Workout. Happy & safe travels!