My workout for traveling ✈️

Here’s a common scenario that comes up all the time:

“I’m traveling for the next few days. What should I do for my workout?”

Great question!

Today, I want to share with you my workout routine for when I travel.

I’ve used a variation of this workout for over a decade with clients traveling for work, a wedding, a long vacation, you name it.

Let’s find out together, so you know exactly what to do next time you hit the road. 🙌

But first, I would like to ask a really important question:

“What are you doing you want this trip to seem? “

Because there is no “right” answer.

You can:

• Stick to your current schedule and hunting for a hotel gym, etc. (important if you stay consistent things for your purpose – or just if you like it!)
• Take a much needed rest week (which is all right – research suggests that a full week of rest does not impair strength or muscle mass. 💪)
• Or change to a travel plan to keep the momentum going (that’s what we’re covering today!)

Whatever it is, we just want to know for what We do this so we can plan accordingly.

For all those who want to move, feel good and return home without losing your rhythm, here is my go-to Travel body workout framework.

The framework of 5 Movements

When I travel, I keep it simple with a full workout division that touches a little bit of everything.

That way, I’m not “waiting” to work other parts of my body. You might not even make it to that next workout, as travel can be unpredictable at best!

Exercise #1: Squat Pattern

Progressions:

Tip: If you struggle with squat mobility, try placing a rolled-up towel under your heels to give you some lift. This takes ankle mobility out of the equation! Recommended for assisted squat variations and body weight. 👍

Exercise #2: Push Pattern

Progressions:

Tip: Start the push-up by imagining that you are leaning slightly forward from your shoulders – it will make it harder!

Exercise #3: Zipper Pattern

Progressions:

Tip: The zipper is one of the most difficult things to train while on the road. If you can’t get a good workout with one of these, I like to try a .Side Squat or Lunge. as an alternative.

Exercise #4: Pull Pattern

Progressions:

Tip: Another challenge to train on the road. I especially like the Corner Tuck but see what works for you! I’ve had some clients pack a Resistance Band so they can add things like Band Rows and Pullaparts without taking up a ton of space.

Exercise #5: Auxiliary / Core / Conditioning

Options:

Tip: This is a “free-for-all” spot in the workout. I usually do some sort of Core movement here, but this is a good place to throw in conditioning or any other specific auxiliary work like Lateral Raises using a backpack, etc. if you prefer!

How to use it

You may have noticed, “But Matt, aren’t there any sets and reps listed here?”

I can’t sneak anything in front of you. 😉 I usually do this one of two ways:

A. Time Based Circuit:

Work 30 seconds, rest 30 seconds. Cycle through all 5 moves for 2-5 rounds.

You can level this up by switching to a 40 second work instead of a 20 second rest timer.

B. Rep-Match Rounds:

Start your first round by doing as many reps as you can with good form (up to 30 reps. If you can do 30 reps, try a harder variation if you can!)

Then, do 1 or 2 more rounds where you MATCH the total number of reps you got in the first round, EVEN IF you have to take short 10 second breaks to get there.

Example: Round 1: 10 pushups

Round 2: 8 pushups – rest – 2 pushups

Round 3 (optional): 6 pushups – rest – 3 pushups – rest – 1 pushup

Depending on the option and how many times you choose, this workout will last you 10-25 minutes and leave you feeling accomplished and ready to face your day. 💪

The journey doesn’t have to be a struggle. It’s just another environment to adapt to.

You can decide if this trip is a download, a week of “keeping the momentum”, or a chance to test your creativity to keep the plan as it is.

You got this!

– Matt

PS In case you missed it .last week’s newsletter announcement.prices for our NF Coaching program are increasing on November 1st. So now is a great time to check out our program if you’ve been on the fence about getting into our current rates. 😃