Working out while on the road can be a challenge. Many people have jobs that require a heavy travel schedule and often times that gets in the way of maintaining a healthy lifestyle. I can't tell you how many times I have heard clients say, "I was travelling so I couldn't workout." Yes, it is true that it's more difficult, and sometimes you are booked back to back with client meetings. All perfectly legitimate excuses, but the bottom line is that if you want to, you will workout.
But, alas, there is a way out...resistance bands! They easily fit in your bag for travel and can be just as effective as weights. You can pick up a set of 3 bands (yellow, green, and red). Most stores like Target or even Chicago Home Fitness have a set that even comes with a DVD to show you what to do. All you need to do is have a travel routine and you are good to go!
Here is something to get started:
1) Seated Row (back and biceps)- Sit with your legs extended straight in front of you and the band looped around your feet, pull back and squeeze your shoulder blades together.
2) Push-ups (chest, triceps, and core)- These can either be done as full push-ups or modified on your knees.
3) Lateral Raise (shoulders)- Stand holding a lighter band in your hands with one foot underneath the band and raise arms out to side up to shoulder height. For more resistance, put both of your feet under the band.
4) Lunges (quads, hamstrings, and gluts)- Any kind of lunge can be done travelling. You can choose from forward, side, reverse, or even a cross back lunge. The lunge is a terrific exercise that can be done anywhere!
5) Bicep Curl (biceps)- Stand with the band either underneath one or both feet. Elbows stay in and pull the band up into almost full flexion.
6) Tricep Extension (Triceps)- The bands come with a door loop to secure the bands in a closed door. Use this piece and loop the band through at about your height. Stand facing the door, with your elbows in, extend your arms until they are straight and then come back to 90 elbow flexion.
7) Crunches (core)- You can do any type of crunch on the floor. Obliques, planks, lower abs, anything!
8) Single Leg Squats (quads, hamstrings, and gluts)- Just doing single leg squats touching the ground with your opposite hand is a great exercise. It strengthens your legs and works on your balance.
One last thing...cardio! Sometimes travel isn't always ideal for getting that cardio in, so check with your hotel to see if they have a workout room. If not, try to get outside and go for a brisk walk or run to get something in. Something is always better than nothing!