Traveling can disrupt a lot of your routines such as your workout routine. More so, if you’re used to going to a fitness studio or a gym. However, traveling shouldn’t stop you from completely losing everything you’ve worked hard for. 

There are simple but very effective workouts you can do even when if you decided to go on a great adventure. 

4 Upper Body Exercises

These upper body exercises strengthen the muscles in the arms but also work the core, shoulders, and back muscles. Do 10 reps of each exercise, repeat for 3 sets. To better challenge yourself during the first two arm workouts, try using a resistance band loop wrapped around the feet.

  1. Plank Shoulder Taps

    • Start in a high plank position, placing your hands under your shoulders closer together

    • Keep the feet and knees wider apart to provide a more stable base

    • Engage your abs and glutes so that your body is in a straight line, lift one hand up off the ground and move it slowly to touch the opposite shoulder

    • Keep the hips square and do not rotate as you lift your hand to touch your shoulder

    • Lift the other hand and tap your other shoulder to complete one rep

  2. Tricep Dips

    • Using a stable chair or bench, sit on the edge and grip the edge next to your hips

    • Extend the legs and position your feet hip width apart with the heels touching the ground

    • Press into the palms to lift your body and slide forward just far enough that your behind clears the edge of the seat

    • Lower yourself until your elbows are bent between 45 to 90 degrees

    • Push yourself back up to the starting position with controlled movement

  3. Resisted Push-Ups

    • Using a resistance band, place one hand in an easy-grip loop and wrap the band around your back, placing the other hand in the desired loop

    • Kneel down and adjust the resistance band flat across your upper back in line with your scapulae

    • Place your hands on the ground to assume a plank position

    • Slowly lower your torso until your elbows are bent just above 90-degrees and rise back to plank position to complete one push-up

  4. Bilateral Arm Raise

    • Using a resistance band, begin by placing your hands inside the end loops

    • With a staggered stance, place one foot in the center of the band

    • With a closed hand grip and thumbs pointed upward, begin raising your arms to shoulder level, maintaining a 30-degree angle in front of your body

    • Make sure to not shrug your shoulders and keep your back straight while performing this exercise


4 Lower Body Exercises

These lower body exercises challenge the legs, working the hamstrings, calves, quadriceps, and inner thighs. Do 30 seconds on each side, repeat for 3 sets. To increase difficulty during this leg workout, try using a resistance band loop that can also help improve flexibility.

  1. Lunges

    • Begin the exercise by standing tall with feet hip width apart

    • Engaging the core, take a big step forward with the right leg. Shift your weight forward so the heel hits the floor first

    • Keeping your back straight, lower your body until the right thigh is parallel to the floor and the right shin is vertical

    • If mobility allows, lightly tap the floor with your left knee keeping weight in the right heel

    • Press into the right heel to push the body back up to the starting position

    • Repeat for 30 seconds, then switch to the other side to complete one rep

  2. Front Squats

    • Begin by placing each foot into the end loop of a  resistance band

    • Feed each arm through the two center easy-grip loops with one seal between them

    • Fold and raise the arms to shoulder height and place the feet hip-width apart

    • Maintain your arms with elbows bent and hands crossed at shoulder level as you slowly squat until your thighs are parallel to the floor

    • Without leaning forward, slowly return to a standing position maintaining a neutral back and neck alignment to complete one rep

3. Leg Extensions

  • Place each foot into a desired loop of the resistance band with one seal between them

  • With your feet hip-width apart, center your balance onto the right leg

  • Keeping the opposite leg straight, slowly raise and kick backward

  • Continue to kick backwards without allowing the foot to touch the ground

  • Place the foot back into starting position and repeat using the left leg

  1. Single-Leg RDL (Romanian Deadlift)

    • Start standing on the right leg with a slight bend in the knee

    • With arms at your side, lift the left leg. Engaging the core, hinge at the hips and lean forward with the chest as you lift your left leg behind you

    • Body moving in a straight line, keep the left leg straight and shoulders back and down. Stop when the torso and leg are both parallel to the floor

    • Bring arms out to the sides in an airplane position to help balance

    • Slowly stand up to return to start. Repeat for 30 seconds then switch to the opposite side to complete one rep


You’ve been working out even before you were traveling. So that lets that derail you from keeping your body and even your mind healthy. Working out can help keep yourself in shape for whatever your travel has in store for you. 




Source: Performance Health, Unsplash (images)

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