In my previous life as an engineer, I traveled for days at a time, attending long meetings while trying not to fall asleep. Consecutive hours of sitting in planes, taxis, and conferences drove me nuts. At times, the only movement I could squeeze in was taking stairs instead of the escalators and carrying my luggage instead of pushing my suitcase on its rollers. The torturous inactivity was only bearable with the promise of a visit to the hotel gym where I planned to find the heaviest thing in the room and lift it several times until I could feel my blood flowing again.
Consistently, I found most hotels lacking any equipment that could realistically be considered strength training equipment: outdated machines, light weight dumbbells and, maybe if you’re lucky, a cheap weight bench. Fitness doesn’t seem to be a priority for most hotel chains.
Fortunately, with the Ronin S.T.A.R.S online training program, you can take Ronin Monster Factory with you anywhere there is an internet connection and a mobile device. However, in the absence of technology, you can still get a great workout with a bit of planning and knowledge. I usually can’t wait to get home to my own gym, but bringing a few simple tools and workouts helped make traveling much more palatable for me.
My three favorite portable fitness methods are:
Bodyweight calisthenics;
Suspension trainers; and
Resistance bands.
Bodyweight Calisthenics
Bodyweight Calisthenics are the most versatile form of portable resistance training. In addition to the obvious benefits - they require no equipment and can be done anywhere - calisthenics are great for building strength, stability and joint health.
This modality reduces the risk of connective tissue damage by recruiting entire muscle groups in unison, rather than individual muscles in isolation. The result is a more balanced approach to strength training with a greater emphasis on joint stabilization. This is key because tendons, ligaments and cartilage, receive less blood flow and are less elastic than muscle tissue, making them prone to injury.
Basic calisthenics (push-ups, dips, crunches, squats, glute bridges, planks, etc.) can be modified for beginners; and can be progressed to more difficult versions without increasing the weight of resistance.
For instance, the following progression can be used for the chest/triceps/shoulder muscle group. As you master (i.e. are able to perform 25 reps with good form) each step, you can try the next variation.
Progression of Push Up Variations from Easy to Difficult:
Knee push-ups →
Straight leg negative push-ups →
Straight leg full push-ups →
Archer push-ups →
Elevated leg push-ups →
1-arm push-ups →
1-arm elevated leg push-ups →
Planche push ups (no feet)
Exercising the back and biceps muscle groups can be difficult without some way to suspend your bodyweight. Pull up bars are great for this, but you may have to get creative in the absence of such equipment. I once used the top edge of an open door in a hotel room to do pull ups. Not perfect, but it got the job done.
Because of the complexity of human body mechanics, calisthenics are the most difficult training modality to master. It can also be a challenge to perform leg exercises, but not impossible with a bit of practice.
The following is a basic total body workout using only bodyweight calisthenics.
Note that the exercise selection below is designed to provide simple muscle activation and metabolic stimulation. If you have program/goal specific exercises, your coach or trainer should be able to provide you with specific homework. You can use a timer for the 10 second plank, or simply count in your head to stay focused. Try it out!
Bodyweight Pyramid Workout:
Push-up → 10 second plank
Chair Dip
1-Leg Toe Touch (per side) → 10 second plank
Squat
Bird Dog → 10 second plank
Rep structure: Pyramid sets
Set 1: 1 push-up → 10 second plank → 1 chair dip → 1 1-leg toe touch on each side → 10 second plank → 1 squat → 1 bird dog on each side → 10 second plank → Rest for 1 minute
Set 2: 2 push-ups → 10 second plank → 2 chair dips → 2 1-leg toe touches on each side → 10 second plank → 2 squats → 2 bird dogs on each side → 10 second plank → Rest for 1 minute
Set 3: 3 of each
Set 4: 4 of each
Set 5: 5 of each
Set 6: 4 of each
Set 7: 3 of each
Set 8: 2 of each
Set 9: 1 of each
Tempo: Controlled positive → 3 second isometric contraction at the top of the movement → 3 second negative on the way down. Avoid locking out the joint during the controlled positive. This adds to the time under tension.
Rest: 1 minute of rest between sets
Suspension Trainers
Suspension trainers can be used in combination with bodyweight. This minimalist equipment, usually consisting of an anchor attached to a pair of straps and handles, occupies similar luggage space to a pair of shoes, making them great for travelers.
If you have difficulty performing calisthenics, like push-ups, pull-ups, body weight squats, etc., suspension trainers can help. By changing the angle of the strap relative to the ground, you exercise with a fraction of your body weight. This assistance makes pulling exercises, like curls, rows, lat pulls, etc., easier to execute.
Suspension trainers, can be attached to a door frame, tree, or any other available structure as long as the structure can support your full weight.
For leg exercises, if bodyweight squats are too easy for you, try a single-leg variation. Depending on your level of leg strength and stability, a suspension trainer can help with this.
This modality costs a bit more, but is well worth the price. The prices vary from model to model and with different manufacturers. However, I recommend that you invest in a high quality device to avoid injury.
The following is a variation of the same bodyweight workout using a suspension trainer.
Suspension Trainer Single Set Workout:
25 Push-ups → 30-second plank
25 Triceps Extensions → 30-second plank
25 1-Leg Squats per side → 30-second plank
25 Side Lunges per side → 30-second plank
25 Rows → 30-second plank
25 Lat Pulls → 30-second plank
Rep structure: 1 set of 25 of each exercise
Tempo: Controlled positive → 3-second isometric contraction at the top of the movement → 3-second negative on the way down
Rest: 2 minute rest between exercises
Resistance Bands
Bodyweight and suspension trainer methods use the force of gravity for resistance so they are limited to exercises where you push or pull vertically. Resistance bands, on the other hand can be set to any angle and can therefore be used to exercise any muscle. Any exercise that can be done with free weights, cables or even pull up bars can be simulated using a resistance band. Bands can vary in the resistance they provide from very light weight (3 lbs) to very heavy weight (more than 100 lbs); and come in several forms (closed or open loop, with handles on one or both ends, tube shape, flat shape, etc.) Resistance bands are one of the least expensive forms of portable training equipment and take up even less room than a suspension trainer set. Most types can fit in your pocket.
In many ways resistance bands are safer than free weights because there is no risk of dropping a weight. This allows you to practice exercises at various speeds safely without a spotter or partner.
Depending on the frequency of use, however, resistance bands may eventually need to be replaced after several uses. Since most bands are made of rubber, the material can dry out and lose elasticity. Fortunately, bands are inexpensive and easy to replace.
The following is a variation of the bodyweight workout using a resistance band.
Resistance Band Multi-Set Workout:
3 x 8 Band Chest Press
3 x 8 1-Arm Overhead Triceps Extensions per side
3 x 8 Bridge with Band Across the Hip
3 x 8 Band Deadlift
3 x 8 Band Row-Rotate-Press
3 x 8 Planks with 1-Arm Band Pull per side
Rep structure: 3 sets of 8 for each exercise
Tempo: Controlled positive → 3-second isometric contraction at the top of the movement → 3-second negative
Rest: 30 seconds rest between sets; 2 minute rest between exercises
As rewarding as traveling can be, it can also be physically and mentally stressful. Getting a good workout into your schedule while traveling can help you re-establish your daily rhythm. For a fitness program to be effective, it must adapt to your lifestyle. Even without a gym, your training must be consistent. Your goals are the same no matter where you train.
For more examples of workouts that you can do on the while on the road, check out these videos from the Ronin Monster Factory video library:
For more information about how to stay consistent with your healthy lifestyle while traveling, contact Rupert Alfiler at coach_rup@roninmonsterfactory.com.
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