Traveling, whether for business or pleasure, can certainly make working out a challenge.  If you are going to be in an area only a few days it is hard to get into the local gym, unless you are a famous athlete or bodybuilder.  Hotel fitness rooms often leave a lot to be desired.  So what is a traveling bodybuilder to do?

The first step is to research hotels before booking.  Check them out online or call the hotel and ask if they have a fitness room and what it contains.  Be specific with your questions because the person behind the front desk probably will not know exactly what you are talking about.  Also, check around with other bodybuilders who have traveled to the same area, they may be able to offer some insight. 

Don’t write off the local gyms until you have gone in to ask if they will let you pay by the day to use their facility.  Some will allow this.  Liability laws make it difficult on small facilities so don’t be offended if they say no, it’s not about you.  They may be able to direct you to someplace that will allow you to pay by the day.  It may also help to make friends ahead of time.  Those friends may be able to hook you up with a place to work out. 

Another option is to plan your travel around your rest days (and possibly take a well-needed extended rest for total recovery.)  If this is not an option then you will need to get a workout in somehow.  If you cannot find any place to hit the weights there are some things you can do to get a workout in anyway.  Planning ahead and packing a few essentials may help.

Thera-band or surgical tubing can be a great workout tool.  Although the level of resistance may be low, there is some resistance.  Push-up bars add a little more intensity to the push-ups and a collapsible chin-up bar might allow you to get some back work in, as well.  Below is a sample full-body routine using thera-band and a chin-up bar.  It works great right in the hotel room.

Warm-up with a light jog around the hotel grounds, or in the fitness room.  Back in the room you can do the following exercises with There-band:
Pushups: Grab a length of thera-band with each hand and pass it over your back so it rests across your shoulder blades.  It should be slightly stretched when you are down and add resistance as you push-up.  Do 3 to 4 sets of these for as many reps as possible.
Bent-over Rows: Stand on the middle of the length of thera-band, then bend at the waist and grasp the thera-band with both hands so it is in a slightly stretched position with your arms straight.  Keeping your head up and back flat row the band in and up toward your chest/upper abdomen.  Do 3 to 4 sets of as many repetitions as possible.
Squats: Still standing on the center of the band, bend at the knees going down into the squat position and grasp the band on each side so that it is slightly stretched in the squat position, then stand up stretching the band until you are in an upright position.  Do 3 to 4 sets of as many repetitions as possible.
Lateral Raises: Still standing on the center of the band, grasp the band on each side so it is slightly stretched with you arms at your sides and then do a lateral raise motion out to the side.  Do 3 to 4 sets of as many repetitions as possible.
Place the chin-up bar in a doorway and do 3 to 4 sets of pull-ups (alternate between overhand and underhand grips.)
Then lower the bar to about 18 to 20 inches off the floor and do 3 to 4 sets of push-ups (alternating between hands on the bar with feet on the floor and feet on the bar with hands on the floor.)

This workout can be done in a circuit training format or straight sets.  Thera-band may be layered for additional resistance as needed.  After the workout a good round of cardio work will top it off.  This might be swimming laps in the pool, jogging around the hotel, cardio machines in the fitness room, or anything else that will get the heart rate up and burn some extra calories.

Travel does not need to come at the expense of your workout.  A little creativity and forethought can go a long way.  Pack some equipment, book the room and have fun while maintaining that hard earned muscle.
 

Tags: Work Out Tips and Advice //