How a Fitness Expert Trains on Holiday

You’ve booked your holiday or perhaps you’re travelling for business and you’re freaking out as there’s no gym, you don’t know what to do and already the excuses are setting in. Fear not! This is something I must share with you, as I travel so much to see my parents overseas and of course, never miss my training as a result of a slight disruption to my usual routine.

Depending on the type of training you are performing as part of your 12WBT Program, you will need different equipment (if any at all). It’s worth mentioning that if your program does not involve using equipment, then you’re fine to continue your exercise regardless of your location and trust that it’s only the perceived hurdle of ‘being away’ that would hinder any progression.

Your Holiday Workout Game Plan

Here are my top tips for structuring your exercise while you’re away and sticking to your guns, no matter what!

1. Change You Mindset

Get yourself in the mindset of “It doesn’t matter where I am, I can continue to train with creativity”, and have your week planned out accordingly, with what workout you will do.

2. Be Prepared

If you don’t have internet access, no problem! Print out your workouts whether that is your Exercise Plans, Express Workouts or even your very own invention! This way you have something to refer to and can use them anywhere. Even is space is somewhat limited (hotel rooms for example), this doesn’t matter one little bit, as you can fit in most exercises within a small space quite well.

Also read: Easy Ways to Workout at Home

3. Get Creative!

Get yourself some basic travel tools and make use of others at your arrival such as:

  • Resistance bands
  • A large towel
  • Water bottles of different sizes
  • Use of free standing and sturdy furniture or stairs, etc.

4. Enjoy It!

Get rid of internal battles with the horrid evil twin telling you this is too difficult BEFORE you set off. This is not difficult, why would it be, you’re in a perfectly fine situation to keep moving and just because you don’t walk into a actual gym, this doesn’t equal no exercise. Below are all types of activity that you can perform wherever you are within your own ability:

  • Walking
  • Jogging 
  • Skipping
  • Cycling
  • Mini circuits (hotel room or outdoors)
  • Express Workouts (anywhere!)

Also read: The Best Ways to Stay on Track on Holidays

An Example Workout

  • Step ups
  • Squats
  • Lunges (overhead holding a towel/rotation using a water bottle/walking)
  • Single leg deadlifts with a water bottle
  • Push ups (varied levels)
  • Towel/band rows
  • Shoulder press/lat raises with water bottles
  • Tricep dips using a chair
  • Bicep curls with bands
  • Crunches/any core work

My own training is predominantly weight training, aerial dance and skating, so if anyone is to find it tricky to continue to throw weights around or hang from a ceiling while out of sync with my usual gym sessions and creative movement, it’s me!

Does this produce a problem for me? Nope, I just structure my week with a minimum of four resistance based sessions using bands/a chair/a towel/ a door frame or bar/water bottles etc. They’re seriously CRACKING workouts!

Boost your confidence

Louise McDonald, Cert III & Cert IV Fitness
Louise has been a Trainer and Wellness Coach for almost 20 years and is one of our experienced Support Crew members in Fitness, as our Lean and Strong Captain! Louise has worked passionately with all levels of fitness over the years across both Australia and the UK, where she has specialised in competition training with athletes for the last decade. She has worked closely with top level competitors and even our own 12WBT peeps to bring home a National Trophy! She lives, breathes, eats and sleeps weight training and is super passionate about teaching others how to reach their full potential.

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