Try These Hotel Workouts to Stay Fit During Holiday Travel

Travel is inevitably associated with deviations from normal routines, but regular resistance exercises are one habit you don’t want to leave behind.

Resistance training helps maintain and improve your physical health, appearance and strength. Even strong evidence links resistance training with reduced risk of death from all causes. (1) Beyond these obvious benefits, resistance training has emerged as a potential intervention to support mental health. (2) (3)

Home gym guy playing single leg squat — Credit: ProStock-Studio/Shutterstock

For your body, lifespan and mind, you need to achieve resistance training while traveling. When you are on the road, hitting weights can be difficult, so here are three travel-ready training sessions for your next expedition.

World-class travel training

Weight-only Traveler Training

Would you like to stay in a hotel or short-term rental without a fitness facility? Fortunately, weight training is a viable option that strikes almost any major muscle group.

No weight, all profits

This quick and efficient body weight workout can be performed in the comfort of a hotel room or a short-term rental bedroom. Classic exercises like push-ups are combined with challenging movements that use weight to train parts of your body that you may not have known. Due to the different intensity levels and weight, a wide range of repetitions have been proposed for this workout. Shoot repeat targets that become a challenging set.

push ups

How to do it: I lay on the floor with my palms under my shoulders or just outside, and my toes were dug into the floor. While maintaining the raised board (the straight line between the torso and legs), press and push the palm until your elbows are straight. Low in control.
Set and representative: 3 x 5-20
Break time: Allow 60 seconds to rest between sets.

Pike’s push-ups

How to do it: Start with a high board or push-up position supported by palms and toes with straight arms and straight feet. Move your hips backwards, keep your back straight, flip your head downwards, and push back into the “pike” position. Lower your forehead towards the floor and push it back into the V-shaped pike position to perform the push up.
Set and representative: 3 x 5-15
Break time: Allow 60 seconds to rest between sets.

Split squat with increased hind leg height

How to do it: Set up for a back leg elevated split squat, also known as Bulgarian split squat, sit on the edge of the bed, place your heels on the floor, straighten your front work legs. Maintain this leg position when you stand and place your non-working legs on the bed behind you. Control and lower your body towards the floor, then stand back. Keep most of your weight through the front legs, not the support foot on the back.
Set and representative: 3 x 10-20 per leg.
Break time: There is no rest between your legs. Allow 60 seconds to rest between sets.

Elevated single leg bridge

How to do it: Lie on your back, vertically on the bed with your knees bent about 90 degrees. Place the working heel on the bed, keeping other unsupported legs. Push your heels into the bed, stretch your hips, and bridge your hips. Low in control.
Set and representative: 3 x5-15 per leg.
Break time: There is no rest between your legs. Allow 60 seconds to rest between sets.

Side Plank

How to do it: Lie down with the support arm on the floor directly below your shoulders. Straighten the support arm to reach the top arm and reach the ceiling. To maintain balance, place the heels of the lower leg far away in front of the lower leg toes and spread the base. Imagine a straight line running through your nose, chin, sternum, and zipper. Do not drop your hips towards the ground. Hold this position for a while before switching sides.
Set and retention period: 3 x 20-30 seconds per side.
Break time: There is no rest between the sides. Allow 60 seconds to rest between sets.

Travel training with the Resistance Band

In addition to toothbrushes, deodorizers and clothing, resistance bands belong to the “Travel Essentials” list. One simple resistance band allows you to train and apply resistance to exercise patterns that are not possible without access to the gym. Above all, the resistance band is light, easy to pack and inexpensive.

Take the band and travel (and train)

This workout can be completed with a medium thickness single loop style resistance band (41 inches/approx. 1 meter). Select a band of 0.5-1.5 inches (1.27-3.81 cm) thick depending on the strength.

Bandpur Apartment

How to do it: Stand with a resistance band loop around the torso. Extend your arms to hold a short length band in front of your shoulders and lower your palms. Pull your arms apart and squeeze the shoulder blades together to stretch the band. Return to the starting position.
Set and person in charge:3 x 10-20
Break time: Rest between sets for 90-120 seconds.

Band push-ups

How to do it: Wrap the band behind the center under the shoulder blade. Pin the end of the band under the palm and begin the exercise at the top push-up position. Palms and toes provide straight support for your elbows. Lower your body towards the floor and return to the higher position.
Set and person in charge:3 x 5-12
Break time: Rest between sets for 90-120 seconds.

Band split squat

How to do it: With the band looped over the base of the neck or above the back, securely hold the other end under one foot. For safety, hold the band with both hands while exercising. Take a big step with your feet that are not on top of the band. Keep most of your weight on your front legs, while bent your hips, knees and ankles and lower your body towards the floor. Return to top position. Run all the reps in this foot position before carefully switching your feet.
Set and person in charge: 3 x 10-20 per leg.
Break time: There is no rest between your legs. Rest between sets for 90-120 seconds.

Bandrow

How to do it: Place one foot firmly in the center of the band. Hold the edges of the band with a neutral grip (the palms facing each other), carrying the upper arm and scapula on your back to perform the corrected bend row. Return to the starting position.
Set and person in charge: 3×10-20
Break time: Rest between sets for 90-120 seconds.

Band Half Needling Single Arm Overhead Press

How to do it: Hold the band just above shoulder height with one hand and securely hold the other end of the band under the knee on the same side. Place your opposite legs flat on the floor in front of you. Run the press by stretching the band towards the ceiling until your elbows are straight but not completely locked out. Return to the starting position.
Set and person in charge: 3 x 10-20 per arm.
Break time: There is no rest between your arms. Rest between sets for 90-120 seconds.

good morning

How to do it: The band loops around the base of the neck or above the back, securing the other side firmly under both feet. For safety, hold the band with both hands while exercising. Do good morning by keeping your back straight and flexing your legs a little while hinging your hips forward. Return to standing positioning.
Set and person in charge:3 x 10-20.
Break time: Rest between sets for 90-120 seconds.

Band Hammer Curl

How to do it: The short length of the band keeps both feet firmly in place. Grasp the other end of the band with your arm and point your palm inward. Perform the hammer curl with your elbows bent while stretching the band. Return to the starting position.
Set and person in charge:3 x 10-20
Break time: Rest between sets for 90-120 seconds.

Hotel gym training

A typical hotel gym or “fitness centre” is minimalist to say the least. If you’re lucky, you might find a random assortment of several treadmills or stationary bikes, a set of dumbbells up to 40 or 50 pounds, an adjustable bench, and potentially a strength machine. However, even a simple hotel setup is not a scoff. We can provide tools for high quality whole body resistance training training.

Get your money’s worth

This workout focuses on building muscle, also known as hypertrophy. The 8-12 repetition range is a traditional recommendation for muscle growth. (4) For strong lifters, the hotel gym may not provide enough weight to achieve a challenging set in this repetitive range. To ameliorate this predicament, hotel workouts use advanced exercise variations, mechanical drop sets, and reinforcement techniques to ensure that an exciting level of effort is achieved.

Dumbbell front squat with heels

How to do it: Place the heels 1-3 inches (approx. 2.5-7.5 centimeters) on the frame of the inclined bench. Alternatively, you can place a weight plate or squat wedge under the heel. Hold the dumbbells over your shoulders. Crouch deep down your torso and run your knees forward to bias your quadriceps. (5) Return to your position.
Set and representative: 4 x 8-12
Break time: Rest between sets for 90-120 seconds.

Isometric Alternating Bench Support Dumbbell Row

How to do it: I set an adjustable bench to 45 degrees and lie holding two dumbbells. Pull both dumbbells back to the arms and shoulder blades and arrange both dumbbells in the upper position. Lower the dumbbell on the right to back up and hold the dumbbell up and to the left. Next, hold the right dumbbell in the upper position and lift the left dumbbell. Replacement side with every repetition.
Set and representative: 4 x 8-12 per arm.
Break time: Rest between sets for 90-120 seconds.

Single Leg Dumbbell Romania Deadlift

How to do it: Hold the two dumbbells by your side and carefully lift one foot into the air behind you. Keep a slight bend in your standing leg and fold forward with your hips until you feel a deep stretchy feeling in the hamstrings of your work leg. Stand up and go back. Run all the reps on one foot before switching sides.
Set and representative: 4 x 8-12 per leg.
Break time: There is no rest between your legs. Rest between sets for 90-120 seconds.

Seat, inclined, flat dumbbell press drop set

How to do it: This is a mechanical drop set. Using the same set of dumbbells, it progresses from the most challenging exercises to the most challenging exercises by the littlers, to the rest between each movement. Improved leverage (and mechanical benefits) allows the muscles to continue after initial fatigue. Set the adjustable bench to a fully upright position. Perform a set of sitting overhead presses by pushing the dumbbells from jaw height to overhead lockout. If your muscles are tired, adjust the bench to 45 degrees, perform a set of tilted dumbbell presses, and push the dumbbells from above to above head. Once again you reach muscle fatigue, finally adjust the bench to flatten. Perform a classic flat dumbbell bench press by pushing the dumbbells from the chest towards the ceiling.
Set and representative: 4 x 8-12 for each movement (the latter two exercises may cause fewer reps due to cumulative fatigue).
Break time: Rest long enough to adjust the bench for each movement. Rest between sets for 90-120 seconds.

Tilt the Dumbbell triceps muscle dilatation

How to do it: Perform two arm exercises consecutively without resting as a superset. Set the bench to a 45-degree angle and perform tilted dumbbell triceps extension. Hold the dumbbells near your head with your elbows facing the ceiling. Straighten your elbows and lift the dumbbells, then return them to their starting position.
Set and representative: 4 x 8-12
Break time: You will not take a break before moving on to the next exercise. Rest between sets for 90-120 seconds.

Tilt the dumbbell curls

How to do it: Stay on the bench, hang your arms down to the sides, hang your palms in front of you, and start doing the tilted dumbbell curls. Without swinging your upper arm, curl the dumbbell and return it to the starting position.
Set and representative: 4 x 8-12
Break time: Take a rest for 90-120 seconds before returning to the previous exercise.

Resistance Training on the Road

Traveling can be difficult for your body. Time zones and forced sedentary behaviors on cars, planes, or trains threaten to disrupt normal rhythms and routines. Fortunately, dedicated resistance exercises can recover. Maintain consistency in training and continually realize the benefits of resistance training. Whether you’re checking in to your hotel gym, using resistance bands, or appearing in weight workouts, pack your resistance training for your next trip.

reference

Shailendra, P., et al. (2022). Resistance training and death risk: a systematic review and meta-analysis. American Journal of Preventive Medicine, 63 (2), 277-285.
Carneiro, L., et al. (2020). The impact of only resistance training-based surveillance programs in people with depression: a systematic review and meta-analysis of randomized controlled trials. International Journal of Environmental Studies and Public Health, 17(18), 6715.
O’Connor, P.J., Herring, MP., & Caravalho, A. (2010). The mental health benefits of strength training for adults. American Journal of Lifestyle Medicine, 4(5), 377-396.
Schoenfeld, B., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in athletic populations: IUSCA position stand. International Journal of Muscle Strength and Conditioning, 1(1), 1-30
Fry, AC. C., Smith, J. C., & Schilling, B. K. (2003). Effect of knee position on hip and knee torque during barbell squats. Journal of Strength & Conditioning Research, 17(4), 629-633.