Super Simple Travel Workout (and tips) for The Holiday Season
With the holidays rapidly approaching, combined with the fact I’ve done more travel in the last 3 months than I have in the last 3 years and it’s fresh on my mind, I think this is a timely-and hopefully helpful-post. For the next 6 weeks or so, many of us will be traveling to unfamiliar territory, be in and out of hotels or staying with family, and, when it comes to sticking to our training regimen, we are wondering: “what the heck am I gonna do?”
Hotel gyms can be hit or miss. Some-like the place I stayed in San Diego last week-are very well equipped. Most, however, are not. Similarly, your brother-in-law may have told you that he’s got “weights in the basement” or that there is gym down the street, but you don’t really know what to expect there either.
Ideally, the best thing to do is find a gym in the area you are staying, and then you are not at the mercy of an unpredictable set-up. Search “gyms near me” or “near X”. Google and Apple are pretty smart that way. The larger chain gyms-LA Fitness, 24 Hour Fitness, Crunch, Lifetime, etc.-are usually found anywhere. The easiest thing to do is just get a day pass. This way, it’s extremely easy to just follow your current plan and not have to worry about equipment availability (particularly heavy enough dumbbells, or access to barbells or racks). Now, for the “average Joe”, this isn’t a big concern, but hey…you follow LBC so it’s fair to say you are bit more serious.
However, if getting a day pass at a commercial gym just isn’t a possibility, and you only have access to a very “bare bones” set-up, what I’m presenting below serves as a nice stop gap hack to get you through. All you’ll need access to really is an adjustable bench and dumbbells. This will take no more than a half hour to get through and you’ll hardly have to change your location within the gym (or “exercise room”).
A1. DB Press Ladder 4 sets of 10-12 reps
-Set #1: 90 Degree Seated DB Press
-Set #2: 45-60 Degree Incline DB Press
-Set #3: 10-30 Degree Incline DB Press
-Set #4: Flat DB Press
*depending on how heavy the dumbbells go up to, you may have to adjust the rep range upwards. The idea here is to go VERY close to failure on set 1, and then try to nearly match the reps (stay in the range) on all subsequent sets. This is a just a delayed, mechanical-advantage drop set.
A2. Some Type of Goblet Squat, Goblet Lunge Variation, or Goblet Bulgarian Split Squat 4 sets of 10-12 reps/leg
*again, the rep range may need to be higher depending on DB weight.
A3. Some Type of One-Arm DB Row, Chest Supported or Seal DB Row, Bent-Over DB Row, etc. 4 sets of 10-12 reps
A4. Some DB Romanian Deadlift Variation (supported single-leg would be good if you don’t have access to heavy bells), or a Single-Leg Hip Thrust 4 sets of 8-15 reps (depending on exercise choice)
You would take minimal rest between A1-A4. Intensity and pushing it hard is obviously the key here. With these 4 movements, you’ll cover everything. Slowing down the negatives, pausing, or increasing the rep ranges are all smart plays if you don’t have enough weight (bro).
Throw in 3-5 sets of core work of your choice, maybe some pump work for the bis/tris, and get out. 2-3 days per week depending on the length of your travel with at least a day in-between. Hit some 20 on/40 off bike sprints for 10:00 on the other days and walk when you can.
It doesn’t have to be too terribly difficult to at the very least maintain dem gainz. Don’t over think it.
Happy Holidays to You & Yours,