My go-to travel workout ✈️

As a fitness enthusiast, you’re likely no stranger to the challenges of maintaining a workout routine while traveling. Whether you’re embarking on a business trip, a vacation, or a weekend getaway, it’s common to wonder how to stay on track with your fitness goals. In this article, we’ll explore a practical and effective solution to this dilemma, and provide you with a go-to workout routine that you can take with you on the road.

Understanding Your Goals

Before we dive into the workout routine, it’s essential to consider what you want to achieve during your trip. Do you want to stick to your current program, take a much-needed rest week, or switch to a travel-friendly plan? The answer to this question will help you determine the best approach to your fitness goals while traveling. Research suggests that taking a week off from working out will not hinder your strength or muscle building, so don’t stress if you need to take a break.

The 5-Movement Framework

When it comes to working out while traveling, it’s crucial to keep things simple and efficient. A full-body workout split that hits all the major muscle groups is an excellent way to maintain momentum and feel good while on the road. The 5-movement framework consists of five exercises that target different patterns, including squat, push, hinge, pull, and auxiliary/core/conditioning.

Exercise #1: Squat Pattern

The squat pattern is an excellent exercise for working your legs, glutes, and core. To perform a squat, stand with your feet shoulder-width apart, then bend your knees and lower your body down until your thighs are parallel to the ground. If you struggle with squat mobility, try placing a rolled-up towel under your heels to give yourself a bit of elevation.

Exercise #2: Push Pattern

The push pattern targets your chest, shoulders, and triceps. A push-up is an excellent exercise for this pattern, and you can modify it to suit your fitness level. To perform a push-up, start in a plank position with your hands shoulder-width apart, then lower your body down until your chest almost touches the ground.

Exercise #3: Hinge Pattern

The hinge pattern works your back, glutes, and hamstrings. A deadlift is an excellent exercise for this pattern, but you can also try a lateral squat or lunge if you don’t have access to weights. To perform a deadlift, stand with your feet shoulder-width apart, then bend at the hips and lift a weight or your body weight up to hip level.

Exercise #4: Pull Pattern

The pull pattern targets your back, shoulders, and biceps. A pull-up is an excellent exercise for this pattern, but you can also try a corner tuck or use a resistance band to perform rows and pull-aparts. To perform a pull-up, hang from a bar with your hands shoulder-width apart, then pull yourself up until your chin is above the bar.

Exercise #5: Auxiliary / Core / Conditioning

The final exercise in the 5-movement framework is a “free-for-all” spot where you can choose any exercise that targets your core, auxiliary muscles, or provides conditioning. This could be a plank, Russian twists, or even a set of jumping jacks. The key is to choose an exercise that complements your overall fitness goals and provides a challenging workout.

How to Use the 5-Movement Framework

Now that you have the 5-movement framework, it’s time to learn how to use it. You can choose from two options: a time-based circuit or rep-match rounds. For the time-based circuit, work for 30 seconds, rest for 30 seconds, and cycle through all 5 exercises for 2-5 rounds. For rep-match rounds, start with a set of each exercise, then match the number of reps in subsequent rounds, even if you need to take short breaks.

By incorporating the 5-movement framework into your travel workout routine, you’ll be able to maintain momentum, feel good, and return home without losing your rhythm. Remember to listen to your body and adjust the routine as needed to avoid injury or burnout. With a little creativity and dedication, you can stay on track with your fitness goals even when you’re on the road. For more information on travel workouts and fitness tips, check out Here

Image Credit: www.nerdfitness.com