Travelling Workout Formula
We have many clients here at TeamBreakthrough who travel away with business to whom this article will be appropriate but also for those when during the summer or winter holidays you are away and you hit up the gym hotel and then are a little unsure as to what to do. There is no class written up on a large white board on the wall, or a trainer with his trusty clipboard of knowledge ready for you, so what do you do?
Well this is where this article comes into play. Building your own workout doesn’t have to be a big, overwhelming process. Use these simple workout guidance tips to form a solid total body workout wherever you are.
Think about movements…
Don’t always just think about what muscle group you are working. Don’t just think “I need to train Chest next”. Think about these movement patterns…
- Squat Pattern
- Hinge Pattern
- Vertical Push
- Vertical Pull
- Horizontal Push
- Horizontal Pull
- Lunge Pattern
Within these 7 patterns are copious amounts of exercises… here are just a few under each for example…
1. Squat Pattern
a) Goblet, Front, Back Squat
b) Split Squat
c) Rear Foot Elevated Split Squat
d) Front Foot Elevated Split Squat
2. Hinge Pattern
a) Deadlift, (Kettlebell or bar)
b) RDL
c) Single Leg RDL
d) Kettlebell swing
3. Vertical Push
a) Dumbell Overhead Press
b) Barbell Overhead Press
c) Single Arm Overhead Press
4. Vertical Pull
a) Pull Up
b) Chin Up
c) Lat Pull Down
d) Straight Arm Pull Down
5. Horizontal Push
a) Push Up
b) Dumbell Bench Press
c) Bench Press
6. Horizontal Pull
a) TRX Row
b) Supine Barbell Row
c) Seated Row
d) Bench Row
7. Lunge Pattern
a) Forward Lunge
b) Reverse Lunge
c) Lateral Lunge
From thinking about these movement patterns and by simply choosing an exercise from each group you can get one good full body travelling / hotel workout from it!
For example:
- Split Squat x 12 each leg x 4 sets (Squat Pattern)
- Dumbell Overhead Press x 12 x 4 sets (Vertical Push)
- RDL X 12 X 4 sets (Hinge Pattern)
- Seated Row x 12 x 4 Sets (Horizontal Pull)
- Reverse Lunge x 12 each leg x 4 sets (Lunge Pattern)
- Press Ups x 12 x 4 sets (Horizontal Push)
- Lat Pull Down x 12 x 4 sets (Vertical Pull)
You could perform those series of movements in a circuit style back to back for 4 rounds or perform each exercise in isolation for 4 sets before moving to the next, either way you get a decent full body workout.
Next time you are stuck in the hotel gym for a workout, use the 7 simple movement patterns to formulate yourself a solid workout!
Enjoy!
Jack Coxall