December 22, 2017
The Travel Workout: 6 Exercises with your Carry-on [Beginner-Intermediate Level]
Traveling is not always great for your workout routine. Long drives or flights and guest or hotel room accommodations can mean a lot of time spent doing, well, not much. Not to mention, travel often brings you far from your gym. But no matter how far from home (or campus) you roam, we have you covered with this perfect-for-travel workout. All you need is a carry-on sized bag (or gym bag) and some floor space. Ready to get started?
All Exercises: Perform 2-3 sets of 10-15 repetitions each.
Weighted Dead Bug
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 towards the floor without resting completely on the floor. Use your core to bring your leg back to the starting position without arching your back off of the floor. Switch legs with each repetition.
Straight Leg Sit Up with Press
Lay on your back with your legs straight out in front of you. Hold the weight at your chest. Sit up to a full seated position, then press the weight overhead. Lower the weight back to your chest and return to laying on your back.
Front Rack Reverse Lunge
Begin in a standing position with the weight cradled in your arms at shoulder height. 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. Keep your chest and elbow up throughout the entire movement. Switch legs with each repetition.
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. Drive your hip forward to return to the starting position. Be sure to maintain a neutral spine 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 you can do with little equipment in small spaces, try our Dorm-room Workout or Indoor Snow Day Workout. For an even more challenging workout, try our Advanced Level Travel Workout. Happy and safe travels!BACK TO ALL