Exercise on the Road
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Our jobs require that we do a lot of traveling. The nature of our jobs also means that we are traveling to locations that do not have hotels with fancy gyms full of the state of the art equipment. Heck, we’re lucky to get a queen size bed and hot water. We are constantly faced with the challenge of figuring out how to exercise on the road. The lack of a gym as well as the relatively small rooms that are available to us when we are in the field used to be detrimental to our weight lifting workout routines, meaning we didn’t do any resistance training at all while traveling. Well, those days are long gone. We have two different ways in which you can get a killer resistance training workout without having to leave the comfort of hotel room (regardless of the size of the room). We also have a free report for you from one of our favorite fitness experts.
The Challenges of Exercise on the Road
When you’re on the road you’re never quite sure what type of workout facilities will greet you upon arrival at the hotel. Most hotels, even the upscale places, have very limited gym facilities. They may have three treadmills and a couple of weight machines, but that is about the best you can expect. If you are traveling abroad then you may not even get that much. Sure, you can always get a good cardio workout in by running outside, but what about resistance training? If there is no weight room at the hotel then what options do you have for resistance training? We’ve outlined to great options for you below.
Hotel Room Workouts for Mass Building
If you are currently using resistance training to build mass and your worried that being on the road without a gym will set you back in your mass gains then this is the workout for you. This bodyweight mass building program was first introduced by Nick Nilsson. He recommends a 2-day split where you group back, chest, biceps, abs, and calves on one day and quads, hamstrings, shoulders, and triceps on the second day.
Here is how it works:
1) Choose which exercise you will use for each muscle group. For example, pushups for chest, squats for quads, etc.
2) For each bodyweight exercise you will repeat the following cycle: 3 reps, 10 seconds rest; 3 reps, 10 seconds rest…
3) When you reach the point where you can barely crank out the third rep, extend the rest time to 20 seconds
4) When that becomes too tough to get 3 reps, extend your rest time to 30 seconds
5) Continue in this manner until the designated time is reached. Nick recommends 15 minutes for back, chest, and quads, 7 ½ minutes for hamstrings, shoulders, biceps, triceps, calves, and abs.
6) Take a few minutes to recover then move to the next bodyweight exercise.
This type of resistance training will smoke your muscles. The three reps will be easy at first, but the short rest periods in between sets will ensure that you maximize fatigue for each muscle group.
Hotel Body Weight Circuits
We’ve talked about body weight circuit workouts before. They are a great method for burning calories and torching fat, but there are always great ways to use your bodyweight to complete an intense resistance training workout that will ensure you don’t lose an ounce of strength or muscle while you’re away from the gym.
[Watch this video to see an example of how to do hotel room body weight circuits]
Travel Secrets to Lose Fat
If you are looking for a workout that will help you burn fat and maintain muscle mass then bodyweight circuits are the best way to go. Craig Ballantyne of Turbulence Training fame is the best in the business when it comes to bodyweight circuits so we got in touch with him and he said we could share this report with you for free. Click the image to the right and you’ll get access to tons of great information on getting lean and staying lean while on the road. he also gives you three hotel room bodyweight circuits that you can use when you’re traveling with no gym in site. Download the pdf and take it with you the next time you travel. We’ve tested all three of the bodyweight circuits, and they will give you a great workout. They get your heart rate up, they work your whole body, and most importantly for those who travel frequently, they are specifically designed to be done in small, enclosed spaces like a hotel room. Frequent travel is no longer an excuse not to get your workout in. You will always be able to exercise on the road!
Check out the free report and let us know what you think. If you’re interested in more of what Turbulence Training has to offer then follow this link: Turbulence Training
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