Almost every time I post a picture on my Instagram feed from one of my travels someone will ask me how I workout on-the-go when I’m away from home. The truth is, it’s not always easy to fit in a full workout everyday like I try to do five to six times a week when I’m at home in NYC. Schedules are changed, timezones are different, meetings need to be taken and routines are disrupted. Lack of routine – that’s what gets in the way of a consistent workout schedule. The moment I developed a routine for my workouts and planned them into my day-to-day I found myself working out much more regularly and the results started to show. But that didn’t stop the issue of keeping on track while on the road. So, I started to approach my exercise routine differently when traveling compared to how I workout at home. Instead of trying to fit in formal fitness classes, spin, weights sessions and so on, I decided to take elements of those classes that I could do anywhere. This left me with a simple, quick and, importantly, no-equipment-needed exercise routine. The best part about this workout anywhere guide is just that you can do all five exercises wherever you are, from your hotel room to a park to a hotel gym – it’s super flexible. So, throw on your kit and go!
I did this while in Florida recently, and I wore the new J.Crew x New Balance workout range as part of a collaboration to create this workout anywhere guide. I loved wearing the cooling workout t-shirt in orange and blue as it kept me feeling fresh throughout. The shorts have cooling holes down the sides of the thighs which was a detail I liked. Plus, they were super flexible so I felt agile and comfortable while working out. Of course, my Toucan and Navy colored New Balance sneakers massively raised the comfort level, too! I know I love color (did you guess?!) but working out in gear that’s cool, comfortable and colorful really does help me push through those barriers when I reach an exhaustion wall. After the jump I’m sharing the five exercises that make up the routine so you can see how to workout anywhere.
1. Squat & Stretch
Stand with your feet hip-width part. Engage your core by sucking your belly button in towards your spine. Roll your shoulders back, keep your chest proud and face looking forward. Squat down to a 90-degree position, keeping your heels on the floor and your toes raised. Stand back up using your legs to power upwards. Squeeze your glutes at the top, and stretch your arms and shoulders back, pushing your chest forward. Do 10-20 reps and repeat three times.
2. Triceps Dips
On a stable bench, chair or low wall, place your hands shoulder-width apart, with your legs extended out in front of you. Start with straight arms, making sure you don’t hyperextend your elbow by keeping a little bend in the elbows. This will help avoid injury and ensure your work your triceps effectively, too. Bend your elbows so that your body lowers until it is hovering just above the floor and you are at a 90-degree angle. until your elbows are at about a 90-degree angle. Then, press down so that you raise back up to straighten your arms. Do 15-20 reps and repeat three times.
3. Plank Ups
Start in a raised plank (push-up) position with your hands directly below your shoulders. Ensure you keep a straight line from your feet to your shoulders throughout the exercise by engaging your core. Lower one hand and it down so you are lent on your forearm. Repeat for the opposite arm. Then, straighten your arm and lift your hand to place it directly below your shoulder. Repeat for the opposite arm so that you are back in your raised plank position. Start the next rep with the opposite arm to the previous rep. Make this exercise more difficult by placing your feet on a raised box – a suitcase works well if traveling – and/or placing a sandbag on your bag for added weight. Do 20 reps and repeat three times.
4. Step Runs
This is a simple and easy cardio workout that’s also great for your legs and butt. Find a set of stairs in your hotel or at the local park and either power walk or run up and down them for 10-20 minutes. It’s hard work but it’s really, really good for you.
5. Burpee Push Up & Tuck Jump
Start in the standing position with your legs hip-width apart and core engaged to protect your lower back. Squat down, place your hands on the floor infront of you and below your shoulders so you can jump back into a plank position and then down into a push up. From the bottom of your push up, push your arms back up and jump your feet back up to so you are back in the bottom of a squat. From there, jump up and pull your legs into your body (a tuck) at the top of the jump. Do 10-20 reps and repeat three times.
// Photography by Will Taylor | Posted in partnership with J.Crew; all views my own
20 Comments
Awesome post man. I travel more and more these days and I know this will be useful
@Jackson – Glad you found it useful! 🙂
you are so clever with the moving images!! thanks for writing how to do each exercise as well as showing the movement!
@Lacey – Thanks, I love a good gif! Happy workout!
JCrew has workout clothes now? I had no idea but I’ll check them out. The sneaks are great.
@Ben – Yes! It just launched yesterday and it’s awesome! I especially loved the workout shorts and the Toucan colored sneakers!
Love everything about this! ?
@Jo – Yay! Thanks so much!
Ah man, this looks like a decent workout! Perfect for my upcoming trip!
@Caroline – So glad you found it useful, it’s the perfect travel workout!
Those shoes are awesome Will. I might have to pick up a pair, and we can be twins 🙂
@Kevin – Right?! SO comfortable, too!
I have a different environment as Asian. So I need to get your understanding and help. But Heart of exercise is same.
Thanks for leading and guide! I try to fulfill it everyday!
@Stella – Glad you found it useful! Happy workout!
So, my boyfriend forwarded me this article, after I made up some excuses of not having the time or space to work out ‘whenever’ 🙂
Great pics, thanks for the motivation (from both me and my boyfriend haha)!
@Maris – Ha! I love that. I’m pleased you both found it inspiring. Happy workout! 🙂
Anyone else have a feeling 90% of the comments on this blog is fake and written by Will himself? LOL.
@Ryan – Laughing out loud, indeed! Sorry to hear you feel that way but thanks for reading.
Brilliant post and very helpful for a digital nomad like myself. Getting to a gym can be tricky with travelling around so much.
Thanks so much
Kyron
Hey Will, great post and you really did an awesome job being able to keep performing your workout routine even while travelling, as this is really tough.
I remember a couple of years ago, I was working out at least 5 days a week for about 3 months, following a certain fitness program, but unfortunately all this came to an end when I had to travel for a week. I tried to keep on my workout routine while travelling, but unfortunately I was unable to do so, although I was well prepared psychologically to do it.
The worst part is that since then, I didn’t follow any fitness program till now.
I will try to come back and maybe I will start with these simple exercises, except the killing burpee jumps of course 🙂