21 Do-Anywhere Hotel & Bodyweight Travel Workouts

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Written By

Lauryn

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Expert Reviewed By

Dr. Lauryn Lax, OTD, MS

Dr. Lauryn, OTD, MS is a doctor of occupational therapy, clinical nutritionists and functional medicine expert with 25 years of clinical and personal experience in healing from complex chronic health issues and helping others do the same.

Workout 1080X675 1 | 21 Do-Anywhere Hotel &Amp; Bodyweight Travel Workouts

Travel is on the horizon!

Which means: Lack of routine for your nutrition and your workouts, right?

In with the Mohitas, Calamari and beach days, out with the barbells, vegetables and morning routine!!!

A common myth many of us fall victim to is that Vacation or Travel + a “Healthy Lifestyle” can’t happen—(or at least it can’t happen without misery). Vacation means real food and workouts have to go out the door. 

For others: Vacation=STRESS! Complete lack of routine, your usual workouts, and usual control you have over your food 24/7. Vacation is anything BUT relaxing, and you spend countless brain energy stressing out over the trip you have planned 3-months from now—wondering what you will eat? How you will get your workouts in? Or if the hotel will have a mini-fridge you can stash your homemade sweet potatoes and chicken breast?

Whatever end of the spectrum you fall on (fall-off-the bandwagon of heath, OR completely stressed out about vacation), get this: You CAN have your cake and eat it too!

Meaning: Vacation does NOT mean a healthy lifestyle has to go out the door, NOR does “vacation” mean that you have to stress out about keeping up with your routine—healthy food and workouts.

We all NEED vacations: Breaks from routine help us re-charge, just like your iPhone battery that gets worn down after 5 hours of no charge (seriously, they go down fast).

Vacations help us re-set, and if you lead a healthy lifestyle, are just part of what a healthy lifestyle looks like.

Vacations allow us to incorporate some new foods and variety of nutrients from our usual ho-hum chicken breast into the routine.

Vacations allow us to experience new things that inspire us, and help us think in new ways—new books, new adventures, new memories and new ideas.

Vacations allow us to refresh and try some new workouts that mix things up and challenge your body in new ways (like the ones below).

One of my favorite examples of the power of “recharging” and taking breaks is Thomas Edison.

Thomas Edison is most famously known for inventing the lightbulb, but he had nearly 200 patents (inventions) to his name!

Edison was also known as a “bad fisherman.”

Many days, he would retreat to a dock by the water in his town to fish, but…He NEVER caught any fish.

One day, someone asked him why he was such a bad fisherman, to which he responded: “I never fish with bait. The fish don’t bother you, and (time away) allows me to do my best thinking.”

Great escapes (like vacations) bring us new insights, visions and re-sets for our own healthy lifestyles. And while you may be “out of routine” it does NOT mean that real food, moving your body and yes, even a little wine or chocolate, cannot be part of the experience.

I’ve got your back on the whole movement thing. Here are some energy boosting workouts to try the next time you find yourself hotel or vacation bound (along with a list of bodyweight movements you can mix up into your own versions of these workouts if you are without dumbbells and weights). (Youtube search any names that don’t sound familiar).

Bodyweight Movement Library

Lower Body

Squats

Jump Squats

Glute Bridges

Gute Kick Backs

Lunges

Reverse Lunges

Core

Sit-ups

Planks

Plank T-Twists

V-ups

Bicycle Crunches

Knee Tucks

Leg Lifts

Scissor Kicks

Hollow Body Holds

Supermans/Back Extensions

Upper Body

Pushups

In & Out Push-ups

Hand-release Pushups

Handstand Pushups

Pullups

Rows

Chin-ups

Pullup/Chinup Holds

Conditioning

Bear Crawls

Burpees

Sprawls

Running

High-Knees

Mountain Climbers

Jumping Jacks

Thrive Tip: One of my favorite ways to incorporate bodyweight workouts are Tabatas! 20-40 seconds of work + 10-30 seconds of rest between movements for a total of 4-8 rounds of one movement before moving on to the next. Pick 4-5 different movements to complete

Workout

21 Hotel & Bodyweight Travel Workouts

Push It

5 Rounds for Time

250-Meter Sprint (.13 sprint)

15 Push-presses

10 Burpees

Energy Booster

20-Minute AMRAP

20 Squats

20 Push-ups

20 Sit-ups

Thruster Crusher

10 Rounds

10 Thrusters (Front Squat to Press, or 10 Weighted Squats)

10 Pushups

Chest Lift

For Time

100 Pushups or Dumbbell Bench Press

(Every time you break, complete 200-Meter Sprint or Row or 10 Burpees)

Butts & Guts

5 Rounds

15 Dumbbell Deadlifts or 15 Glute Bridges/Yoga Ball Hamstring Curls

15 Wallballs or Squat Jumps

30 Sit-ups

3-2-1 GO!

30-20-10
Front Rack Weighted Lunges

Hand-release Pushups

V-ups

Functional Fusion

3 Rounds

20 Kettlebell OR Dumbbell Swings
20 Hand-release Pushups
20 Weighted Sit-ups

Get Up

4 Rounds for Time

Run 400-Meters/Row 500-Meters

21 Ground-to-Overhead (Dumbbell Snatches or Clean & Jerks)

Quad Quaker

12-Minute AMRAP
12 Step-Ups/Box Jumps

6 Thrusters (or Squat Jumps-explosive)

6 Burpees

Step-it-Up

20-Minute Running Clock (keep cycling through)

12 Dumbbell Step Ups (12 Each Leg)

24 Pushups

12 Reverse Lunges

24 Knee Tucks or Leg Raises

Fight Club

3 Rounds, Complete 1-Minute of Each Movement:

Box Jumps/Step Ups

Hang Squat Cleans (or Front Rack Squats, dumbbells on collar bone)

Push-Press (Dumbbells)

Deadlifts

Sprawls or Burpees

Tabata Time

20 seconds on, 10 seconds off x 8 Rounds (finish 8 20-second rounds of each movement before moving to the next exercise)

Glute Bridges

Thrusters (Squat Jumps)

Sumo Deadlift High-pulls

Pull-Ups or Bent Over Rows

Dumbbell Swings

Grinder

30-Minute AMRAP

400-Meter Run or 20 Burpees/Sprawls

30 Wallballs or Weighted Squat Jumps

30 Box Jumps/Step Ups (15 Each leg)

21-15-9-15-21

Deadlifts or Thrusters or Squat Jumps (Players’ choice)

Burpees

Flightpath

Run 5 flights of stairs, perform 30 air squats, repeat for 20 minutes.

Back & Forth

AMRAP 10

10 Push-Press (15 Hand-Release Push-ups if not dumbbells)

10 Goblet Squat (Hold a heavyish object if no dumbbells)

Burp

Start a clock:

Every 30 seconds: Perform: 5-6 burpees for 10 minutes. Immediately after, run a mile for time on the treadmill.

Hit It

AMRAP 5 minutes:

7 lat pull down (heavy) or 10 Bent Over Rows

10 push ups

AMRAP 5 minutes:

10 DB Snatch right arm/left arm (5 each) or Single Arm Presses (10 Each Side)

10 Weighted Sit ups

AMRAP 2 minutes:

Jumping Air Squats

Hang-20

5 rounds:

Run 400 meters (.25 Miles) or 20 Burpees/Sprawls

20 Hang Squat Cleans (or Goblet Squats)

20 Push-Ups

Uphill

30 seconds on 30 seconds off. Treadmill to high incline, speed starts at a jog for a while then at moderate for 3 minutes, more challenging for 3 minutes, very challenging for 3 minutes. Super challenging for 5 minutes. Total WORK time is 10 minutes. Then bring it back down and cool down.

Top it off with “Abs of Steel”

100 Flutter Kicks

100 Leg Lifts

100 Scissor Kicks

Just Do It

12 Rounds

8 Handstand Pushups (or Seated L-Sit Strict Press

8 Pull-Ups (or Bent Over Rows/Dumbbell Rows)

12 Goblet Squats

Time to let our hair down. Take a chill pill. And actually, do something different.

 

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