My must-have 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 for my training?”

Excellent question!

Today I want to share with you my favorite workout routine when I travel.

I’ve been using a variation of this workout for over a decade with clients who are traveling for work, a wedding, a long-awaited vacation, etc.

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

But first, I like to ask a really important question:

“What are you doing to want what does this trip look like?

Because there is no “right” answer.

You could:

• Stick to your current program and look for a gym in a hotel, etc. (important if staying consistent is important to your goal – or just if you enjoy it!)
• Take a well-deserved week off (which is quite good – Research suggests that a week of complete rest does not hinder strength or muscle development. 💪)
• Or upgrade to a travel-friendly plan to keep the momentum going (that’s what we’re going to cover today!)

Either way, we just want to know Why we do this so we can plan accordingly.

For all those who want to move, feel good and go home without losing the rhythm, here is my favorite Travel Bodyweight Training Frame.

The 5 movements framework

When I travel, I keep it simple with a full body workout that hits a little bit of everything.

This way I don’t wait to work other parts of my body. I might not even make it to the next workout, as travel can be unpredictable at best!

Exercise #1: Squat Pattern

Progressions:

Tip: If you have trouble moving into a squat, try placing a rolled-up towel under your heels to give yourself some elevation. This takes ankle mobility out of the equation! Recommended for assisted and bodyweight squat variations. 👍

Exercise #2: Push Pattern

Progressions:

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

Exercise #3: Hinge model

Progressions:

Tip: The hinge is one of the hardest things to train on the road. If you can’t get a good workout with one of these, I like to try one ​Squat or side lunge​ as an alternative.

Exercise #4: Pull Model

Progressions:

Tip: The other difficult trait to train on the road. I particularly like the Corner Tuck but see what works for you! Some customers have packed a resistance band so they can add things like band rows and pull-ups without it taking up a lot of space.

Exercise n°5: Auxiliary / Core / Conditioning

Possibilities:

Tip: This is an “every man for himself” place in training. I’ll usually do some sort of basic movement here, but it’s a good place to throw in some conditioning or any other specific ancillary work like lateral raises using 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 hide anything from you. 😉 I generally execute this one of two ways:

A. Time circuit:

Work 30 seconds, rest 30 seconds. Go through all 5 movements for 2 to 5 rounds.

You can increase this level by switching to a 40-second work, 20-second rest timer.

B. Rehearsal Match Rounds:

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

Then, do 1 or 2 more rounds, matching the total number of reps you did in the first round, EVEN IF you have to take short 10-second breaks to get there.

Example: 1st round: 10 push-ups

Round 2: 8 push-ups – rest – 2 push-ups

Round 3 (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 you 10 to 25 minutes and will leave you feeling accomplished and ready to take on your day. 💪

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

You decide whether this trip is a break, a week to “keep the momentum going,” or an opportunity to test your creativity so you stick to the plan as is.

You got this!

-Mast

PS In case you missed ​announcement of last week’s newsletter​the prices of our NF Coaching program increase on November 1st. This is therefore the ideal time to consult our program if you are hesitant to benefit from our current rates. 😃