Travel-Friendly Strength Training Exercises | Ham Nutrition

Maintaining a simple exercise routine while traveling can improve your mood, relieve stress and give you the energy to enjoy all the fun, not to mention helping you beat that feeling of travel bloat. For those who want to stay in shape without needing a trip to the gym and equipment to get the job done, travel-friendly, strength-focused workouts are the best solution.

We’re breaking down simple, easy, and effective ways to prioritize fitness during this crazy holiday season and focus on strength in a stress-free way. No matter where you travel, here’s how to keep your workouts going strong.

What to look for in travel-friendly strength training

When you’re away from the comfort of your home or gym, it can be frustrating trying to maintain a regular workout routine but still feel like you’re sweating a lot. Once you start seeing results from your exercise routine, you shouldn’t break it, says Andrea Lepcio, CPT and founder of Mighty Fit. “Habit formation takes effort; once you develop the habit, you want to support it,” she says. So there are a few things you can look for in your workouts to maximize the results of your travel workout.

Exercise for space

When you travel, whether you’re staying in a small hotel room or living with family in a cramped house, you may find that space is limited. Choose exercises that can be performed in a small space and, if necessary, modify the exercises to keep them stationary (e.g., walking squats instead of basic bodyweight squats).

Convenient and adaptable

When it comes to exercising while traveling, convenience is a priority. In addition to modifying your exercises for a small space, you can also adjust your daily activities to suit your fitness level and energy. Your workouts should be built around your needs and schedule, not the other way around. This will help you stick to your workouts and perform them effectively.

short term exercise

Vacations, work trips and vacations with family often lead to busy schedules that leave little room for daily activities. Strength training using high-intensity strength exercises can give you the same benefits as longer workouts, but in shorter bursts that won’t take up much of your day.

No equipment required

One of the biggest drawbacks to trying to maintain a strength training routine while traveling is not having your equipment with you. However, research shows that bodyweight strength training is just as effective at building strength as using machines. Taking advantage of equipment-free workouts means you can work out anytime, anywhere. Plus, you’ll avoid the hassle of extra packing and hauling heavy luggage.

Bodyweight Moves: The Ultimate Strength Training Exercise for Traveling

Taking the hassle of equipment off your list and using your body weight instead is the perfect strength exercise to use while traveling. Using your body as resistance allows your body to work multiple muscle groups simultaneously, improving strength, endurance, and flexibility.

Benefits of bodyweight exercise

convenient

We rave about the simplicity and convenience of bodyweight exercises. Whether it’s in a hotel room or an airport lounge, your body is all you need for a successful workout. There are always opportunities to improve your health.

When on vacation, the last thing Lepsio needs to worry about is space. “I can do bodyweight exercises in a space the size of a yoga mat,” she says. “I’m often too lazy to bring a mat. I can work on carpet or wood floors. Even if my vacation involves getting my feet wet, it’s crucial to keep up with strength training. Luckily, you can work all of your muscles with bodyweight exercises. “

Build muscle

Bodyweight exercises are great for resistance training and are essential for building and maintaining muscle mass. Exercises like squats, push-ups, and lunges all use the body’s weight and resistance to strengthen and tone muscles.

functional exercise

Because bodyweight exercises involve multiple muscle groups at once, they are often referred to as “functional” exercises. These exercises build overall body strength, making it easier for you to lift, bend, balance, and move overall.

easy to adapt

Whether you’re a beginner or an experienced fitness enthusiast, bodyweight exercises can be modified to suit your level. For example, if push-ups are too challenging, you can do them on your knees instead. Also, if you find regular bodyweight squats too difficult or have knee problems, you can modify and do shallow squats. These are easier and take less pressure off your knees.

Strength-focused bodyweight exercises

Here are some strength training bodyweight exercises you can incorporate into your daily routine. If you want to build muscle, aim for at least 3 sets of 8-12 reps.

Squat

Muscles work: Quadriceps, hamstrings, glutes

1. Stand with your feet shoulder-width apart.
2. Bend your knees and lower your body as if you were sitting in a chair, keeping your chest up.
3. Stand hard on your heels (don’t let your knees collapse as you stand up).

lunge

Muscles work: Glutes, hamstrings, calves, quadriceps

1. Stand with your feet together.
2. Step one foot forward and press your back knee toward the ground.
3. Put your weight on your front heel and push back.
4. Switch legs and repeat (or you can do one side at a time, then switch legs).

climber

Muscles work: Shoulders, arms, core, glutes, quads, calves, chest

1. Start in a plank position.
2. Bring one knee close to your chest and quickly switch legs.
3. Alternate your legs in running motions.

push-up

Muscles work: Chest, shoulders, triceps, core muscles

1. Start in a plank position with your hands directly under your shoulders.
2. Lower your body until your chest almost touches the floor, then push up.
3. Revise: If you can’t do regular push-ups, you can adjust this by doing knee push-ups.

Dumbbell rowing (using luggage as dumbbells)

Muscles work: Shoulders, back

1. Place your left knee and hand on a surface (approximately bench height) for support.
2. Stand with your feet shoulder-width apart and bend over until your back is almost parallel to the floor
3. With the luggage in your unsupported hands, start by extending your arms and pulling your elbows back to mimic a row.
4. Squeeze your shoulder blades together as you pull.
5. Do one set, then do the same on the other side, switching arms and feet.

triceps extension

Muscles work: Arms, shoulders, chest, back

1. Sit on a stable surface with your hands at your sides, palms resting on the surface.
2. With your legs straight in front of you, bend your elbows and lower your body until your arms are parallel to the floor.
3. Then, push back, lift yourself up using only your arms, and repeat.

glute bridge

Muscles work: Hamstrings, glutes, calves

1. Lie on your back with knees bent (make sure your lower back is pressed into the floor)
2. Press through your heels and lift your hips until your body forms a straight line from shoulders to knees.
3. Squeeze your buttocks and lower slowly. repeat.

Here are some other strength training exercises Lepcio recommends you can do using your body weight:

• cat cow
• bird dog
• plate
• sit against wall
• wood chipper

Helpful Tips for Maintaining a Strength-Focused Exercise Routine While Traveling

Bring exercise equipment

While you may not need to bring dumbbells and other heavy equipment, you will want to bring a few pairs of exercise clothes and some comfortable shoes to make your workout easier. Having the right gear can help you stay active and feel comfortable during your workouts.

Warm up and cool down before exercise

Even if your time is short, you shouldn’t skip warm-up or cool-down activities. These few minutes (often overlooked) are critical for a healthy heart rate and blood pressure, relieving muscle soreness, and preventing injury. Try simple moves like arm circles, jogging in place, and dynamic stretches that will benefit you during and after your workout.

Stay hydrated and eat a balanced diet

Indulgence is often a part of the holidays (especially during the holidays), and you should enjoy it guilt-free. However, it is also important to maintain a balance. Excessive intake of sugar or salt can make you feel sluggish and less motivated to exercise. For example, maintaining your protein intake can help you stay full, prevent mindless snacking, and benefit your workouts. HUM’s Core Strength Protein Powder is a perfect (and convenient) option for those on the go and on the go. Pea, hemp and pumpkin seed protein blend provides 20 grams of plant-based protein per serving. The best part is that it’s also easy to digest and doesn’t cause bloating, so even if you eat greasy foods, the core strength won’t cause bloating like some other proteins can.

Takeaway: Enjoy your vacation

Remember, it’s okay to shorten your workouts. The goal of exercising while traveling is to stay on track, but don’t feel guilty if you can’t stick to a strict schedule at home. These strength training exercises are designed to do more in less time, giving you more time to spend with your loved ones.

Incorporate travel-friendly strength training into your daily workout so you can maintain your fitness goals even on the road without missing a beat. Keep your strength training consistent no matter where you go by choosing adaptable, effective exercises that don’t require any equipment. Focus on balance and consistency rather than perfection, make your workouts stress-free, and remember to provide your body with the nutrients it needs to support your workouts. Prepare and pack our Core Strength Protein Powder so you always have a high-protein option when you travel. So enjoy your vacation, vacation, or any other excuse to travel and enjoy the journey while prioritizing your health.