Don’t Let Staying In A Hotel Stop You From Doing A Work Out Routine
Jun 21st, 2011 | By Todd Bowman | Category: Exercises, Training How To
For people working on the road, sometimes you miss a work out routine because you can’t go to the gym. You shouldn’t be confined to your gyms for workout.
Personally I see this all the time. People will get going on a routine of going to the gym or fitness club and they’ll go on vacation or take some trip somewhere. Not only do they skip their workouts while they’re on the road, but when they return they use the fact that they were gone to take even more days off.
They’ll say they were jet lagged, tired from traveling, have too many errands to run in order to get their daily life back into order. All the while, they’re using these as excuses for not getting back into pumping iron.
Here’s how you mitigate that. Take an interest in your health and body. Workout while you’re on the road and when you get back, go to the gym the same day you arrived home.
This is what I do, my wife and I go to Australia every year for about 4 weeks. I usually will do body weight exercises while we’re traveling. When we get back to the United States, I’ll go to the gym that day. Our flights usually arrive around 7am and we get to our house around 11am.
We’re extremely tired and exhausted so we’ll take a 2 hour nap right away. Then I’ll get up and go to the gym. I don’t workout hard, lift heavy weights or any of that. I just go to go. I go to reestablish my habits and routines. I’ll usually lift really light weights for a couple days. I’ll get on the treadmill, bikes or stair stepper machines.
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I do all this in order to get my workouts back on track. The great thing about it too is that you’re not lacking motivation or dreading going into the gym for the first few days because you tell yourself you’re just going there to build the habits again and you’re only going to use very light weight.
This is a great psychological trick to just get you in the door.
After that, it’s anybodies game. 
When you’re traveling, working out is more fun because it’s outside your normal environment.
Even a hotel room can be a good venue for doing some sort of body weight workout, like push ups etc.
At your hotel room, you can do body weight exercises. Here’s a list which you can do in your hotel room:
Squats
Any type of squatting is good for you. You can do it with arms up, or behind your head, or at your waist. This is a killer warm up to work your back and expand your chest. To make it easier for you, you can even squat on the bed.
If you have a backpack which many people do who travel a lot, simply fill the bag up with weighted objects like books, appliances etc. and do squats with the pack on your back. This will create a little more difficult exercise for your thighs, hamstrings, calves, abdominal muscles, glutes, butt and more.
Push Ups
Push up on the beds can be done for the beginners. However, for those who want an intense workout, you can do full pushups or even put your legs on the bed while your hands are on the ground.
This will workout your pectoral muscles and almost your deltoids and trapezius muscles. Your triceps will be burning with lactic acid after this one. For an even more intense strain, put that weighted backpack back on your back and this will create a bench press type situation.
It really makes your work harder.
Stick ups
Though not as effective as lifting barbells, this exercise allows you to stretch and work your shoulders.
Remember shoulders or deltoid muscles are the great stabalizer muscle groups. Without shoulders muscles you couldn’t do a bench press properly or even bicep curls.
Split Squats
This is another lower body exercise which you can do almost anywhere, not just in your room. You do this by standing next to a bed or chair that’s behind your ankles. Put the top of one foot on the chair or bed and with your other leg, step farther away from the bed. Now lower you leg that’s straight out behind you to the ground. Make sure that the quadricept muscle you’re working out comes all the way down to where it’s paralell with the floor. Also make sure that your knee doesn’t come over your ankle.
You don’t want any torn ACL’s (anterior cruciate ligament) or MCL (Medial collateral ligament) or meniscus in your knee.
Good mornings or Waiters bow
This exercise allows you to stretch your hamstrings. This is great especially when you just came from riding planes and your back has been in a stationary position throughout the flight. Sitting in a car for long periods of time really stiffens my whole body up so good mornings is almost like having a yoga exercise combined with a strength training exercise!
Not being able to go to the gym is not an excuse for you to miss a work out session. Whether it’s in a hotel, or in a park, or somewhere, you’ll always have these workouts to keep your body pumped up even without the help of iron. There are a lot of work out exercises you can do. You just need mix a couple of upper and lower body exercises to complete your work out routine.
I hope you were able to learn a little bit from my experience traveling as well as get some motivation to really stick to your workout plans while you’re on the road as well as having a strategy for attacking the gym again once you get back.
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