15 Minute Workout: Ripped on the Road
You’re stuck inside a hotel for days. Restaurant meal after a restaurant meal has you feeling bloated and soft, perhaps doughy is the adjective to describe your feeling. Traveling and maintaining a semblance of fitness can be extremely difficult. Sleep is typically not the greatest and food is ironically overabundant and in most cases regarding travel, physical activity is lower. What’s even more consistent is the lack of gym equipment makes it easier to formulate excuses for weight gain and overall poor feelings of health on a trip.
What can you do? Is it possible to get work done while traveling? Absolutely! I think it’s important to recognize that any physical activity is positive. A two-mile walk, walking up and down the steps for 20 minutes, hitting 150 push-ups, doing 200 air squats, these are all quick fixes to the problem of a lack of physical activity. I get it, those aren’t overly entertaining workouts. Everyone wants a script, a simple script to follow, to push themselves and feel a great sweat and good burn, leading to a sense of accomplishment and improved well being.
One of the easiest ways to go about setting up a training program on the road is to establish a significant limitation. Turn off all distractions, shut off the notifications on your cell phone, put a timer on for 15 minutes, pick one or two objects to use as equipment and layout a quick workout. My preferred method is to say for 15 minutes I cannot stop moving. 15 minutes straight of exercise to provide a nice feeling of accomplishment without being distracted by travel buddies or business work. Get creative and just MOVE! In reality, that’s the key to everything, just MOVE. Here is a simple 15-minute program of various exercises that do not repeat themselves and provide a fun workout to get the heart beating rapidly and the sweat pouring. I tested this out for myself in the streets of a small town in Iowa on a recent travel trip. All I needed was a tree limb, a wall or park bench, and a curb.
15 Minutes Of Constant Movement
- Air squats x 15 reps
- Rear leg elevated squats x 10 reps each leg
- Overhead squats with backpack x 15 reps
- V ups x 20 reps
- Push-Ups x 20 reps
- Jump Step-ups x 10 reps each leg
- Cossack squats x 8 reps each side
- Frog Squats x 20 reps
- Calf Raise x 20 reps
- Walking lunges x 10 reps each side
- Jump Lunge x 6 reps each side
- Pistol squat x 6 reps each side
- Alternating V Ups x 10 each side
- Feet Elevated Push-ups x 15
- Short-range slow side step-up x 10 each side
- Box Jumps x 15
- Tree limb pull-ups x 8
- Sidebox jumps x 8 each side
- Single-Leg Side curb jumps x 6 each side
- Panther Crawl x 15 meters
- Push Up x ISO hold at bottom x 8 reps
- Triple bounce squat and jump x 10 reps
- Mountain climbers x 15 each side
- Deep range side slow step-ups x 6 each side
- Duck walks x 15 meters
- Very wide hip squats x 4 into burpees x 10 reps
And there you have it, 15 minutes of a tough workout, on the sidewalk with almost ZERO pieces of equipment. We often forget how a light backpack or curb or small wall can really spark creativity. Now, set the timer, get moving and feel better!
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