How do I work out while I travel?

People ask how I can work out while I travel. There are a multitude of websites that have practical information for “hotel room workouts” and “healthy eating” while on the road. Here is an example from:

http://www.criticalbench.com/workout_healthy_travel.htm

EXERCISES FOR THE ROAD WARRIOR:

CHEST

1. Push-up Variations:

- Regular Push-Ups (the normal push-up)
- Close Grip Push-Ups (hands shoulder-width apart)
- Kneeling Push-Ups
- Wall Push-Ups (standing up with your hands on wall, body at an angle)
- One Arm Push-Ups (set feet quite wide for balance)
- Feet On Chair/Bed Push-Ups (incline push-ups - increases difficulty)
- Between Two Beds/Chairs Push-Ups (hands on two objects so your range of motion is greater)
- Clapping Push-Ups - explode up and clap your hands between reps
- Luggage on Back Push-Ups (set your suitcase/bag on your back for resistance)

2. Dips

- Between Two Chairs (use the tops of the chair backs as dip handles)
- In a Countertop Corner (stand in the corner facing out and set your hands on either side of you - do a dip from there)

BACK

1. Pull-Up Rows

Lie underneath a solid object like a rail or table (not a table with only a center pedestal!). Pull yourself up underneath it like you're doing a rowing movement.

2. One Arm Suitcase Rows

These work best if you got a heavy suitcase. Use your luggage for resistance - go for strict form and squeeze your back hard as you do them.

3. Pull-Ups

If you can find something that is solid that you can hang from, you've got yourself a pull-up station.

4. Suitcase Knee Rows

For this exercise, you'll need a fairly large suitcase. Rest the suitcase end on your thigh - this end will act as the pivot point for the exercise, using the suitcase as resistance. Row the handle towards your body - the one end will stay on your thigh while the top end pivots up towards you.

5. Luggage Farmers Walk

Grab your two heaviest pieces of luggage and walk around with them for as long as you can! For a variation that works your abs, hold only one piece of luggage - this hits the obliques.

THIGHS

1. Squats or Lunges

These can be done for high reps without extra resistance or you can use your luggage or other objects around the room for resistance. High reps won't be as useful for muscle building but will definitely stimulate your metabolism.

2. Wall Sits

Maintain a sitting position with your back against a wall for as long as possible (with no support - you'll only stay up by pushing hard with your thighs). You can also hold a piece of luggage on your lap for extra resistance.

3. One-Legged Squats

These can be done on the floor or standing on a chair for greater range of motion. Basically, you stand on one leg and squat down as far as you can then come back up (you can hold onto objects for balance when you first try these).

4. Isometric Leg Curls

Most motel/hotel rooms have tables. Stand in front of the table facing away from it (make sure there's nothing on top of it). Now raise your foot underneath so that the heel of your foot is pushing against the underside of the table. Now try to push the table up. You should feel a strong cramping in your hamstring. Hold it there for 5 to 10 seconds, squeezing hard. Relax and repeat.

5. Bench Step One-Legged Squats

This exercise requires a chair, bench or even just a stair (as long as you have something solid to grab onto). Move the chair in front of a solid object, like a doorframe, that you can get a good grip on. Stand on the chair on one foot. Now, holding onto the solid object, lower yourself down into a one-legged squat. The benefit here is that you can go further down and use your arms to pull back up if you need to. This is a tough one but a good one!

SHOULDERS:

1. Luggage Shoulder Presses and Raises

Press your bags overhead or do raises (front, rear or lateral) with them. When doing presses, grip the luggage on both ends and press the whole thing directly overhead (it's a shorter range of motion). If your luggage is light, you'll need to do high reps or isometric holds at the top of the movements.

2. Horizontal Push-Ups

These are done by first bracing two chairs against a wall about 2 feet apart. Kneel down in front of them then put your hands on the chair legs. Use your legs to push your body forwards then use shoulders to press your body backwards - use your thighs to apply resistance.

Suitcases and bags all have handles. Use these to curl! These actually work extremely well because of how the resistance of the bag hangs down underneath the handle - much different than a dumbell or barbell! As you curl up, your hand will bend backwards, which keeps the resistance on the biceps very effectively.

2. Vertical Pull-Ups

If you've got a place you can do pull-ups, try keeping your torso completely vertical while coming up. This throws more tension onto the biceps.

TRICEPS:

1. Close-Grip Push-Ups

These are done like a regular push-up only you will set your hands about shoulder width apart. Keep your elbows tucked in beside your body as you do these.

2. Body Tricep Extensions

This is a great exercise that can be done using a dresser, chair, table edge or railing. Stand in front of the object (make sure it won't roll back - brace it against a wall). Step back a few feet. Set your hands on the edge. Now, keeping your body stiff and straight, lower yourself down so that your head ducks under the edge of what you're grasping.

3. Bench Dips

These can be done on a chair or bed. Sit on the chair and set your hands on the edge under your butt. Set your feet a little forward. Now move your butt off the chair and lower yourself down. Use your triceps to push yourself back up. This exercise can also be one arm for those who are stronger - set your feet wide apart for balance, keeping your legs straight. Your working arm should be in the center of the chair for best balance.

CALVES:

1. Standing Calf Raises

These can be done with one leg or two legs. They can be done on stairs or any other solid object. If you're in a hotel room, often a thick phonebook will work just fine.

Basically, stand with your heels off the edge. Let your heels come down then use the calves to push back up.

2. Full Range Calf Raises

In short, you combine both Donkey Calf Raises and Standing Calf Raises into one exercise. For more detail, use this link:

ABDOMINALS:

1. Crunches

The standard crunch exercise will work just fine.

2. Abdominal Sit-Ups

All you need for this one is a rolled-up towel. Place the rolled-up towel in the small of your back just above the waistband and do a regular sit-up from there. The towel changes the leverage and forces the abs to do the bulk of the work.

Strong To The Core of Your Being - Dramatically improve sports and weightlifting performance and say goodbye to lower back pain!

3. Luggage Squats

This is a variation of an exercise I call the Curl Squat. Grip your luggage with two hands (one on either end) and hold it at face level just in front of you, a few inches from your body. Be sure you're NOT holding it against your body but that it's supported just by your arms. Now squat down as far as you can and back up. Holding the luggage in that position will activate the abs VERY strongly.

While it can be a challenge to keep in shape on the road, it's definitely possible! This is just one example showing that you can train no matter what your situation.