Flying to California for a conference, Hawaii for a holiday, or Whistler for a weekend away, your fitness
regime DOES NOT and SHOULD NOT have to suffer. Wheither you are staying in a top hotel or a cozy
cabin, wheither its sunny, raining or snowing there will be lots of exercise options.
The key is to keep it short and sweet.
I usually exercise when I am away for a minimum of 20min per day. If there is a fully equipped gym then
all the better, if there is not it gives you the chance to get creative and do those funky exercises your
trainer makes you do, crab walks, scapular protractions, spider walking:
If there is the option for a jog outside, it’s a great way to explore, add some pushups, walking lunges,
tricep dips on your journey
Here are 3 different workouts that can be done when away from home,
In the Gym include these exercises
Ball Chest Press X 15
Ball crunches X 20
Squat and Bicep Curl X15
Ball Extensions X 20
Walking Lunges with
shoulder press X 20
Ball Balance 1min
Ball Bridge and Hip Thrust X 20
Prone Rows X 20
In a Hotel Room 2-3 sets depending on time
50 squats
20 pushups
Plank 1min
20 Back Extensions
20 Tricep Dips (bed/chair)
Single leg step ups (bed/
chair)- 1min/ side
50 Lunges
Side Plank 30sec/ side
Lateral Hop and stabilize
Outdoors
Go for a jog ,
Find a park bench-
20 step ups
20 Tricep Dips
20 Sumo squats
15 Pushups
20 Reverse Lunges
Single leg balance walk out
to side plank X10 / side
Suicide Pushups 10/ side
Jog and repeat 2-3 times during run