TBR 30 – How to Stay Fit with Bodyweight Training While Traveling

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I’ve been hitting the gym a lot lately. As I’ve mentioned a few times throughout the blog. I’m a firm believer that with a strong body comes a strong mind. If my fitness is on point, then my brain will be operating more effectively. Allowing me to get more shit done and show up better in my career, relationships, and society. This is why I highly encourage all of my readers/listeners to pursue some form of physical fitness if they’re not already doing so.

Right now my goal is to increase my size through hypertrophy training. It’s nice when I’m home for a while and can go to the gym on a consistent basis and make some substantial improvements. Though whenever I travel, more often then not I don’t have access to a gym. Tomorrow, as of the writing of this post, I’ll be driving to a small coastal town in North Carolina for my Archaeology job. When I searched for gyms in the area on Google maps, not a single one was shown. Other fitness-minded people likely face the same challenge whenever they travel as well. However, when you find yourself lacking resources, then it’s time to get resourceful. Fortunately, we all have our own gym that can literally be taken anywhere we go… our own bodies!

Bodyweight training was pretty much all I was able to do during certain chapters of my life. This was especially the case when I was living in The Gambia during my Peace Corps service. My village certainly had no gym. Therefore, I would lay out a yoga mat on the hard, cement floor of my one-room house and get to work. And the training that I did during that time got me in excellent shape. So I feel confident that I can revert back to it whenever I’m lacking resources like a gym.

After two years of bodyweight training in The Gambia!

So when it comes to bodyweight training on the road, I like to do total-body sessions. One of my go-to’s is that I create circuits with rounds, with each round containing one upper body exercise, one lower body exercise, one core exercise, and one what I call “burst” exercise. Depending on your fitness level you can adjust the round count, the rep count for each exercise, or choose exercises that are more basic or more complex for each category. So you have a lot of possibilities. Here’s a sample of what would I would consider being an intermediate session:

4 Rounds

Round 1
Upper: Normal push-up x35
Lower: Air squat (shoulder width) x35
Core: Crunches x35
Burst: 10 burpees

Round 2
Upper: Wide push-up x35
Lower: Sumo squat x35
Core: 4 count flutter kicks x25
Burst: Mountain climbers (left then right = 1 rep) x30

Round 3
Upper: Diamond push-up x35
Lower: Jumping lunges x20
Core: Elbow plank hold x45 seconds
Burst: High knee sprints in place x45 seconds

Round 4
Upper: Pike press x20
Lower: Air squat (shoulder width) x35
Core: 4 count bicycles x20
Burst: 10 burpees

Rest when you need to, but see if you can get through the workout with as little rest periods as possible. Once you see where you’re at you can adjust things as necessary. But I usually stick within this format because I hit so many components for a good total-body session.


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