By: Richard Gebbeken Von Hollander, (Bach. Exercise Sc. & Bach. Business Admin)  

Are you going on holiday soon? Do you constantly travel to work or to get away from work? Are you worried about your fitness journey being interrupted from travel? Do you think your health and wellbeing are important?

Well, you aren’t alone, a study done by Expedia Travel found that Australians were the number 1 country to believe exercise is important during travel.

Here are the top 7 exercises to fit into your travel seamlessly!

Stay to the end for free bonus tips & a quick 15min workout routine with these exercises.

Bodyweight Squats

1. Stand straight up with an engaged core. Feet facing forward, feet in-between hip and shoulder width apart and back straight.
2. Bend and send your hips back and bend your knees at the same time. Ensure your back stays straight. Knees go over toes and knees don’t cave inwards.
3. Once you’ve reached as low as you can go without your heels coming off the ground or your lower back rounding. Push through the middle of your feet and extend both your hips and knees at the same time reaching the same start position.

• Works your entire lower body including quads, glutes, hamstrings, and core!

+ Jump squats – Sit to stands from chair

Incline Push-ups

1. Place hands on top of a higher surface than your feet. Ensure your hands and elbows are directly under your shoulders. Activate your core, keeping your back straight from your feet to your head.
2. Pinch your upper shoulders blades together and downwards. Bend at the elbows ensuring your elbows do not flare out to the side but at a 45° angle.
3. Once the upper arm is parallel to the ground push with your chest, imagine bringing your upper arms together at the top. Reach the top position with your arms fully straightened.

• Works your upper body specifically your chest, triceps, and anterior deltoids!

+ Pushups on floor – Wall pushups

One-Handed Backpack Rows

1. Activate your core. Ensure you keep your back straight the whole time. Put one foot forward and bend the knee. Bend at the hips and put the other leg backwards straight. Support yourself with your legs.
2. Pickup the backpack on the opposite side of the front leg. While keeping your shoulders parallel to the ground, lift the backpack towards the side of the body inline with the belly button. Make sure to pull your shoulder blade back and squeeze your back in each rep.
3. Lower the backpack slowly to the start position. Repeat on the other side once done the required reps.

• Works your back especially your latissimus dorsi, trapezius, rhomboids, rear deltoids, core, and biceps!

+ Add more weight, go slower in the lowering reps – Lighter weight, use both hands

Planks

1. Lie face down on the ground. Lift up from the ground onto your tippy toes and forearms. Ensure your elbows are directly below your shoulders. Engage your core making sure your entire back including from your legs to the head is straight.
2. Ensure your pelvis is neutral by making sure your glutes are not sticking upwards or dipping downwards. Engage your core by sucking in your belly button and activating it. Breath into your stomach.
3. Push your elbows into the ground making sure your scapula on your back isn’t protruding. Hold this position for the desired time.

• A full body exercise that targets your core specifically your rectus abdominis or abs!

+ lift one leg up – On your knees

Burpees

1. From a standing up straight position squat down onto the ground bending at the hips and knees at the same time until your hands are flat on the ground and under your shoulders. Lift your heels and kick both feet backwards into a pushup position. Ensure your core is activated the whole time and your back is neutral.
2. Do 1 pushup by bending at the elbows until the upper arms are parallel with the ground. Once arms are straight again return to previous position by kicking your feet forward and outside but before your hands.
3. Lift hands from the ground. Ensure back is flat, core activated and stand up straight pushing with enough power to jump upwards. Lift your arms above your head as you jump. Land softly bending at the knees and hips.

• A full body exercise that targets both your lower and upper body as well as activates your core the whole time!

+ Jump higher but land softer, add +1 pushup – No pushups don’t jump just reach into the sky

Mountain Climbers

1. Lie face down, lift your body up keeping your toes and hands in contact with the ground. Ensure your back, head, and legs are neutral and flat. Hands and elbows directly under your shoulders.
2. Push your arms into the ground making sure your scapula isn’t protruding on your back. Engage your core, breathe into your stomach.
3. While keeping your back flat lift one knee up towards the same side arm. Repeat on the other side.

• A core focus exercise that does full body as well such as quads, shoulders, and triceps!

+ Twist and tap your knee as they come up with your opposite hand  – Incline mountain climbers by putting your hands on a chair or bed

Walking

1. Make sure when walking your shoes are not worn out causing your ankles to roll.
2. Ensure you step with a heel to toe gait approach, making sure not to step too far forward making you hit your heel too hard.
3. Step through with your other foot making sure to push off your toes to propel forward.

• Walking is exercise! Choose to walk to the closer destination instead of transport, it all adds up!

+ Walk at a faster pace ensuring 1 foot is always in contact with the ground – Slow down your pace

Bonus Tips!

• Exercise in the morning: you are more likely to complete your exercise in the morning than at night when you are exhausted!
• Schedule your exercise: just like your itinerary for sightseeing, put exercise in your scheduling!
• Make it Fun! For you and the whole family, see who can do the most jumping jacks in 30s!

Quick 15min Workout!

Follow the Exercises in order shown above with no rest

1. Bodyweight squats 20 reps
2. Incline pushups 15 reps
3. One-handed rows 15 reps
4. Plank 30s
5. Burpees 10 reps
6. Mountain Climbers 30s
7. Rest for 2min
8. Repeat 3 times

Finished!

References: Expedia Travel: https://www.expedia.com/stories/training-travel-global-expedia-com-fitness-breaks-study-examines-people-exercise-traveling/