Stay Fit While You Travel: Workout Tips from Plank Fitness and Performance

Travis Plank here at Plank Fitness and Performance in Petaluma, CA, I know how challenging it can be to maintain your fitness routine while on vacation. I recently went on a 2000 mile road trip on my Harley Davidson. During the ride I was not sure of when I could get my next training session in. Many workouts were done outside my camp, or in my hotel room. With the right approach and some simple tools, I was able to keep my body moving and stay in shape, no matter where I was and so can you! Here’s a guide to effective workouts that require little space and minimal equipment.

Why Staying Active Matters on Vacation

Vacations are meant for relaxation, but they can also disrupt your fitness routine. Maintaining your workout habits not only helps you feel better physically but also boosts your mental well-being. Exercise releases endorphins, which can enhance your vacation experience and keep you energized for all your adventures. Not to mention helps you stay loose and ready to tackle hikes, or the long car rides!

Bodyweight Exercises You Can Do Anywhere

Bodyweight exercises are an excellent option when you’re traveling. They require no equipment and can be performed in your hotel room, a park, or even on the beach. Here are some effective bodyweight exercises to incorporate into your routine:

1. Push-Ups

A classic strength exercise that targets your chest, shoulders, and triceps. Start with three sets of 10-15 reps. If you need a modification, do them on your knees. If going on the knees is also quite challenging then standing up and using the wall is a great option as well!

2. Squats

Great for your lower body, squats can be done anywhere. Aim for three sets of 15-20 reps. For added challenge, try jump squats (adding in plyometrics is a great for getting those tendons strong ).

3. Planks

As the name suggests, planks are a staple at Plank Fitness. They strengthen your core and improve stability. Hold for 15-60 seconds, gradually increasing the time as you get stronger.

4. Lunges

Lunges engage your legs and glutes. Perform three sets of 10 reps on each leg. To make it more challenging, try reverse lunges or walking lunges.

5. Burpees

A full-body workout that combines strength and cardio. Start with five to ten reps and increase as you feel comfortable.

Incorporating Resistance Bands

For those looking to add a bit of resistance to their workouts, exercise bands are an excellent option. They’re lightweight, portable, and versatile. Here are some exercises to try:

1. Band Squats

Stand on the band with your feet shoulder-width apart, holding the handles at shoulder height. Perform a squat while keeping tension on the band.

2. Seated Rows

Sit on the floor with your legs extended and wrap the band around your feet. Pull the band towards you, squeezing your shoulder blades together.

3. Band Chest Press

Anchor the band behind you at chest height and press forward, similar to a bench press.

4. Lateral Band Walks

With the band around your legs just above your knees, take small steps to the side to engage your hip muscles.

Sample Vacation Workout Routine

Here’s a quick workout routine you can follow while traveling:

1. Warm-Up (5-10 minutes): Jumping jacks, high knees, or a brisk walk.

2. Circuit (repeat 2-3 times):

   • 10 Push-Ups

   • 15 Squats

   • 30-second Plank

   • 10 Lunges (each leg)

   • 10 Burpees

3. Cool Down (5-10 minutes): Stretching major muscle groups.

Conclusion

Maintaining your fitness routine while on vacation doesn’t have to be a hassle. By utilizing bodyweight exercises and lightweight fitness equipment like resistance bands, you can stay active and energized. For more personalized training tips and workout plans tailored to your goals, visit Plank Fitness and Performance.

Whether you’re a seasoned athlete or just starting your fitness journey, I’m here to help you achieve your goals, even on the go. Enjoy your travels and stay fit!

Keep them dogies movin,

Travis Plank