Traveling does not always offer the best conditions for following the bodybuilding lifestyle. Sometimes gyms are not available at the hotels where we stay at, and even worst, there may not be any gyms anywhere close to the hotel either. When this is the case, you will need to use some improvisations and come up with a way to workout even with no equipment at all.
I will use myself as an example and share with you what I did one time that I was traveling abroad and was in a hotel with no gym. The nearest gym was 30 miles away and I must admit that I was so busy the week prior to me leaving that I failed to do my due diligence in finding these things out before the trip (something that I could have done via the web).
While the situation looked grim, I looked around my room and I saw a couple of items that I could use for my workout: an extremely sturdy oak beam reinforced by iron that ran from one side of the wall to the next. And, I also had a chair. I had no cardiovascular equipment but I figured that I could do high repetitions and perform the bodybuilding workout in a circuit training fashion so that I could increase my heart rate considerably and also burn some extra calories.
Since I had trained using a lot of high volume and heavy weights at the beginning of the week when I was still home, I figured that for the weekend all I needed to do was some body weight exercises in order to maintain the muscle mass and keep the metabolism running in high gear.
With that in mind, here is the routine that I designed with the limited items I had available:
Full Body Giant-Set
* Wide Grip Pull-ups to Front on the wooden beam 7 sets of 15-20 repetitions
* Incline Push-ups (legs on the chair) 7 sets of 20-30 repetitions
* Lunges 7 sets of 20-25 repetitions
* One Legged Calf Raises 7 sets of 40-45 repetitions (90 seconds of rest)
Also, sometime in the afternoon I would perform this Giant-Set for Abs in order to further spike my metabolic rate.
Abdominal Non-Stop Giant-Set
Note: For this Giant-Set you will do one exercise after the other and when you get to the last exercise, you will start over at the beginning without rest. Perform the sequence for 3 rounds.
* Leg Raises 3 sets of 15-25 reps
* Knee-Ins 3 sets of 15-25 reps
* V-Ups 3 sets of 15-25 reps
* Bicycle Crunches 3 sets of 15-25 reps
* Crunches 3 sets of 15-25 reps
I performed this routine on Thursday, Friday and Saturday. Since the exercises were performed without weights I figured I could get away with doing them every day. My recovery was not affected and every day I seemed to be better able to do more repetitions.
While the routine looks simple, trust me, it will send your heart rate through the roof!
I personally performed it every morning before the start of the day, but it can be performed at any time. You can also split the ab work (like I did) and do it at a different time if you’d like. If you do the abdominal workout with the full body circuit, then do one less set for each abdominal exercise (so instead of 3 sets, do 2 sets).
For more information on staying on track with your fitness/bodybuilding program while traveling, please take a look at this other article I wrote on the subject:
About the Author
Hugo Rivera is an International best selling fitness author certified in personal training and nutrition with a computer engineering degree from the University of South Florida. Hugo is owner of www.hugorivera.net, an informational, free fitness and nutrition website. He is author of over 10 fitness books (with over a million copies sold) including his best sellers: Body Re-Engineering, The Body Sculpting Bible for Men, The Body Sculpting Bible for Women, the Weight Training Diary, and the Hardgainers Handbook of Bodybuilding. Today via his website HugoRivera.net, numerous articles, book publications, TV and radio appearances Hugo continues to educate the public on how to achieve the body of their dreams via the use of weight training exercise, good nutrition and correct supplementation. You can follow Hugo at his YouTube channel here: www.youtube.com/hugoriverafitness