It can be tricky to get a great workout in when you travel or during holidays, but there are many ways, to get your sweat on, burn some fat, and even build muscle.
It might sound really strange coming from a powerlifter, but you don’t need barbells or dumbbells to have the craziest, kick-ass workout. With the help of your own body weight, a few resistance bands, and a timer, you can get the sweatiest, most effective workout of your life.
And I’m about to show you how you can make it happen. While it’s true you can get a great workout with just bodyweight exercises, they can only get you so far, and they can get pretty boring. But if you add four little tools to your travel routine, you can target every body part and shape up all your muscles.
Here are four must-have pieces of mini-equipment and what to do with them. These little things you can keep in your purse or backpack, and they don’t take up a whole lot of space.
#1. Mini-bands and/or a slingshot band
These two have a similar idea behind them – to provide resistance and add some spice to your workouts. Here are some pros and cons of each.
Pros: Unlike a mini-band, it doesn’t slide up or down or get twisted, and it has more resistance to it.
Cons: There are only three levels of resistance, which you have to purchase separately.
Pros: There are five levels of resistance in one pack. Because of this, you are in charge of the difficulty level of the exercises. And you can use mini bands on more than your legs. Plus, even the entire pack of five bands doesn’t take up much space at all.
Cons: Twist up, and slide up or down.
This is what I call the “Some Squats, Some Crawls, Some Curls and Dogs” workout.
Workout Scheme: Reverse Pyramid from 6 to 12. You’ll do all the exercises for 6 reps, then 7, then 8, etc., all the way up to 12.
- Band around Knees and Arms Squats
- Bear Crawls
- Hamstring Curls
- Bird Dogs
#2. Pull-up band.
While mini-bands are great, the majority of exercises you can do with them are what are called “push” exercises – the ones that include lots of pushing movement (think push-ups, squats, lunges, etc.). Nothing wrong with them, but if you’d like to achieve a toned appearance and definition in your muscles, it would be a great idea to balance things out and include a few pull movements. These are great for a strong, defined back and good posture, btw. It’s hard to do any pulling exercises (like, deadlifts, band rows, face-pulls) with a mini-band, but a pull-up band is perfect for them.
I call this workout “Three Simple (Not Easy) Exercises”
Workout Scheme: AMRAP. The power of AMRAP is you can burn tons of calories and build muscle at the same time. But the trick is you have to push yourself.
10 reps per exercise for 15 minutes. Let’s do it!
- Split-Stance Bent-Over Rows with Pause
- Seated Face-Pulls with Pause
- Band Pull-Aparts with Pause
Valslides are those things you’d never thought you needed, but when you got them, you wondered why in the hell you didn’t get them earlier. Valslides work great on any surface – carpet, wood floor, turf, gym floor. The slides take your regular exercise to a new level, and there are some exercises you can’t really do without them (like a Bodyweight Seesaw – link.) Frankly, you can use a towel instead, but if you workout at a hotel gym that has carpet all over it, a towel won’t really work here, but a Valslide would!
This is a “Sweat Not Sweet” workout.
I call this workout scheme an “Oreo Cookie.” You’ve got 5 rounds of
- 1.5 Squats x 10 reps
- Push-Ups x 5 reps
- Slide-Through Lunges x 10 reps
#4. Lacrosse ball and/or softball.
Now, this isn’t a workout tool per se, but it can certainly help ease some lower-back or upper shoulder soreness after a long flight or a ride in standstill traffic with your family.
Staying on track while traveling is tough. Getting to the gym during holidays is almost impossible. This is exactly why I created Metabolic Blast – the minimalist approach, filled with short and effective workouts that are designed to:
- Burn fat
- Build muscle
- Reboot your metabolism
- Take no longer than 30 minutes of your time
- Don’t take up too much space
- Help you to stay on track
- And make some sweet gainz even during travel and holidays.
With the copy of Metabolic Blast – The Minimalist Approach you will get:
- 51 short and effective workouts you can do anywhere that need no to minimal equipment.
- 51 DEMO videos with voice over that go over form and how-tos
- 5 different workout schemes that build muscle definition and burn fat simultaneously
Are you up for a challenge?
Enjoy the holidays, stay on track, and make some sweet definition gainz while at your in-laws house. Even better, do the exercises with your in-laws together. (This is a joke. I have a weird sense of humor.)