Traveling and training – it may seem like these two things don’t mix, but it can be done! If your job requires a lot of travel or you find yourself wanting to go to exotic places, don’t use that as an excuse to fall off of your diet and training. Stay focused on your goals wherever you are, ladies – at home or away!
When I’m traveling I always make it a point to do my HIIT cardio workout before I leave for the airport. This way, I feel good and won’t want to screw up my day of eating. We all know eating while traveling is somewhat difficult, so make sure to pack easy on-the-go snacks. Pro JYM, beef jerky, nuts and packaged tuna are great to carry through security and to prep in advance. (And yes, you CAN get Pro JYM on to the plane. Jim tells you how in this video.)
If you want to wait until you get through the gate, there are plenty of options for food – you just have to be smart about it. Go for a salad with chicken and some olive oil and vinegar. Or you can get a sandwich with whole-wheat bread if it fits your macros.
But if it’s a vacation for pure relaxation, then what the heck are you counting macros for? ENJOY! Don’t get militant about your food. You can be smart and enjoy what you eat. Keep it to a few treats every day or go all out if you want! (Especially if you’re trying to gain strength and size!)
So, you’ve made it to your destination, but whether you’re there for a day or a week, there’s ALWAYS a way to train. An absolute must while traveling is JYM Bands. Jim has some great band-only workouts on his site, particularly his On the Road Band Workout. You honestly don’t have an excuse to not train while traveling if you have a set of bands! If you don’t, most places have something in their hotel gym to work with. But again, if not, do a bodyweight workout. It’s great to utilize bodyweight every now and again.
I like to challenge my brain and come up with cool bodyweight workouts for the road. If I’m gone for a weekend or more, I like to do the workouts Jim has on the site with JYM Bands and then create my own on top of it.
Below are two travel workouts I came up with – a bodyweight-only routine and a JYM Bands routine.
Bodyweight On the Road “1,000 Reps” Workout
Yes, you read that correctly – 1,000 reps. This is high volume, but it can be scaled down if needed. Below you’ll see that I prescribed four rounds of the circuit. Beginners can scale this to one round (which will end up being 250 reps), and intermediates can do 2-3 rounds (500 or 750 total reps).
25 Bodyweight Squats
25 Tricep Dips
25 Glute Bridges
25 Tricep Push-ups
25 Shoulder Press (with suitcase, any bag, etc)
25 Bed Deadlifts (If you can’t or don’t want to do these, you can substitute with burpees)
Rest as need after each round, but try to limit rest time to keep intensity high.
JYM Bands Travel Workout
Chest & Triceps: 3 sets of 15-25 reps per exercise
Legs: 3 sets of 15-25 reps per exercise
Band Lateral Steps (keep your position from the band squats and walk laterally back and forth across the room)
Back & Biceps: 3 sets of 15-25 reps per exercise
Straight-Arm Band Pulldown
Shoulders: 3 sets of 15-25 reps per exercise
Band Shoulder Press
Band Lateral Raise
Band Upright Row
Band Face Pull
Options for cardio: Add cardioacceleration to the above sets. Some moves you can do in a hotel room are high knees, burpees, jump squats, mountain climbers, lateral hops, power push-ups, plank jacks and star jumps.
Do Tabatas. Pick 3-5 exercises from above (depending on your fitness levels) for 3-5 rounds of Tabatas.
Kick ass and enjoy vacation, JYM Army. Life is meant to be enjoyed! Kill it during your workouts and then kill that buffet!
Proof that you CAN train while traveling: This photo was taken at the hotel gym in the wee hours of the morning (5 a.m. or so!) when me and fellow JYM Army members (Heather Hamilton and Justin Kamb in this shot) were in Hollywood recently for a GNC/JYM photo shoot.