Getting to the gym is not always a guarantee. Sometimes life happens, you’re traveling, whatever… I like to have a couple of workouts handy to cover all my training needs and at least “fill the gap” until I can get back to my routine.
Here are a few workouts I like to do when I can’t do anything else.
Four rounds of 30 sec work followed by 30 sec rest. It’s a simple interval but you can add any number of movements. My typical choice is 4 or five movements with a minute rest in between each one. The movements can be selcted based on available space, equipment, etc but I will often keep it simple and do something like the following:
4x:30/:30 Push Ups
1 min Rest
4x:30/:30 Sit Ups
1 min Rest
4x:30/:30 Hell Squats (rest is at the bottom of the squat)
1 min rest
Thats 23 min of work that can be done almost anywhere. Sometimes, when It’s bench day and I can’t get to the gym, I’ll do 5 rounds of 4x:30/:30 Push Ups. Just Push Ups. 5 rounds. Boom.
2. Tabata Anything
This is 8 rounds of 20 sec work followed by 10 seconds rest (or 8x:20/:10 in my shorthand). Like the 4x:30/:30 you pick whichever movements you like and follow the pattern. 1 min rest between sets is pretty standard but it’s also fun to play with the rounds like doing 15x:20/:10 of a single movement. If your hotel gym is decent this can get really good!
3. The Long Kiss Goodnight
So all you have is a hotel room and about 30 min? 30 min AMRAP (as many reps as possible) of Push Ups, Sit Ups, and Squats. See how many you can do! Switch movements whenever you like but try to keep moving the whole time.
4. The Chipper
Make a list of what equipment or movements you have available and work your way down the list “chipping away” at it.
You have space for some bodyweight work, a treadmill, a pull up station, and some 15 lb DBs. Here’s your workout:
2 min Treadmill
50 Air Squats
40 DB Thrusters
30 Sit Ups
20 Push Ups
10 Pull Ups
2 min Treadmill
Not just a great album by Queensryche… Its also a great way to test yourself!
Pick one movement. Whatever you have available.
Pick either a timeframe: 30 min/1 hour whatever or a number of reps: 100/300/1000
Do this one thing either for that number of minutes or that number of reps.
So simple. So terrible.
If you know you have a weakness this is a great way to get some serious dedicated work in when you know you probably wouldn’t take the time out of your usual routine to address it.
These workout templates can be altered based upon available space, time, and equipment and are 100% scaleable to any fitness level. This should provide you with endless possible combinations of movements and relieve you of any excuses to to get a quick workout in when you can.
A little bit of something is better than a whole lotta nuthin’!