You’ve booked your holiday or perhaps you’re travelling for business and you’re freaking out as there’s no gym, you don’t know what to do and already the excuses are setting in. Fear not! This is something I must share with you, as I travel so much to see my parents overseas and of course, never miss my training as a result of a slight disruption to my usual routine.
Depending on the type of training you are performing as part of your 12WBT Program, you will need different equipment (if any at all). It’s worth mentioning that if your program does not involve using equipment, then you’re fine to continue your exercise regardless of your location and trust that it’s only the perceived hurdle of ‘being away’ that would hinder any progression.
Your Holiday Workout Game Plan
Here are my top tips for structuring your exercise while you’re away and sticking to your guns, no matter what!
1. Change You Mindset
Get yourself in the mindset of “It doesn’t matter where I am, I can continue to train with creativity”, and have your week planned out accordingly, with what workout you will do.
2. Be Prepared
If you don’t have internet access, no problem! Print out your workouts whether that is your Exercise Plans, Express Workouts or even your very own invention! This way you have something to refer to and can use them anywhere. Even is space is somewhat limited (hotel rooms for example), this doesn’t matter one little bit, as you can fit in most exercises within a small space quite well.
Also read: Easy Ways to Workout at Home
3. Get Creative!
Get yourself some basic travel tools and make use of others at your arrival such as:
- Resistance bands
- A large towel
- Water bottles of different sizes
- Use of free standing and sturdy furniture or stairs, etc.
4. Enjoy It!
Get rid of internal battles with the horrid evil twin telling you this is too difficult BEFORE you set off. This is not difficult, why would it be, you’re in a perfectly fine situation to keep moving and just because you don’t walk into a actual gym, this doesn’t equal no exercise. Below are all types of activity that you can perform wherever you are within your own ability:
- Mini circuits (hotel room or outdoors)
- Express Workouts (anywhere!)
Also read: The Best Ways to Stay on Track on Holidays
An Example Workout
- Step ups
- Lunges (overhead holding a towel/rotation using a water bottle/walking)
- Single leg deadlifts with a water bottle
- Push ups (varied levels)
- Towel/band rows
- Shoulder press/lat raises with water bottles
- Tricep dips using a chair
- Bicep curls with bands
- Crunches/any core work
My own training is predominantly weight training, aerial dance and skating, so if anyone is to find it tricky to continue to throw weights around or hang from a ceiling while out of sync with my usual gym sessions and creative movement, it’s me!
Does this produce a problem for me? Nope, I just structure my week with a minimum of four resistance based sessions using bands/a chair/a towel/ a door frame or bar/water bottles etc. They’re seriously CRACKING workouts!