My favorite travel workout ✈️

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

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

Great question!

Today, I want to share with you my workout routine that I do while traveling.

I’ve used a variation of this exercise for over a decade with clients traveling for business, a wedding, a long-awaited vacation, you name it.

Let’s break it down together so you know exactly what to do next time you hit the road. 🙌

But first I would like to ask a very important question:

“what do you He wants What’s this trip like?

Because there is no single “correct” answer.

Maybe you can:

• Stick closely to your current program Find a hotel gym, etc. (important if staying consistent is important to achieving your goal – or if you just enjoy it!)
• Take a much-needed week of rest (And he Totally fine – Research suggests that complete rest for one week does not hinder strength or muscle building. 💪)
• Or switch to a travel-friendly plan To maintain momentum (this is what we’ll cover today!)

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

For anyone who wants to get moving, feel good, and get home without losing rhythm, this is my go-to Bodyweight workout frame while traveling.

Five-motion framework

When I travel, I keep it simple by breaking down full-body workouts that include a little bit of everything.

This way, I won’t be “waiting” to work on other parts of my body. I may not even be able to do the next workout, because travel can be unpredictable at best!

Exercise #1: Squat Pattern

Progress:

Tip: If you’re having difficulty with your squat, try placing a rolled-up towel under your heels to give yourself a little lift. This takes ankle movement out of the equation! Recommended for assisted and bodyweight squats. 👍

Exercise No. 2: Push pattern

Progress:

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

Exercise No. 3: Hinge Pattern

Progress:

Tip: The hinge is one of the hardest things to train while on the road. If you can’t get a good workout with one of these, I’d love to try this ​Side squat or lunge​ As an alternative.

Exercise No. 4: Drawing the pattern

Progress:

Tip: Another difficult feature of training is 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 Pulaparts without it taking up a lot of space.

Exercise #5: Auxiliary/Basic/Conditioning

Options:

Tip: This is a “free for all” place in the workout. I usually do some sort of basic movement here, but this is a good place to do conditioning or any additional specific work like lateral raises with a backpack, etc if you prefer!

How to use it

You may have noticed: “But Matt, there are no sets or reps listed here?”

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

A. Time dependent circuit:

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

You can take it up a notch by switching to a 40-second work timer and a 20-second rest timer instead.

for. Representative Match Rounds:

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

Then, do an additional round or two 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 push-ups

Second round: 8 push-ups – rest – 2 push-ups

Third round (optional): 6 push-ups – rest – 3 push-ups – rest – 1 push-up

Depending on the option and number of rounds you choose, this workout will last from 10 to 25 minutes and will leave you feeling accomplished and ready to tackle your day. 💪

Travel doesn’t have to be a setback. It’s just another environment to adapt to.

You need to decide whether this trip is a week to “keep the momentum” or an opportunity to test your creativity in order to stick to the plan as is.

You got this!

-He died

PS in case you missed it ​Newsletter announcement last week​prices for our NF training program will increase on November 1st. So, now is a good time to check out our program if you’re on the fence to join our current rates. 😃