Workouts When On The Road

  • By: admin
  • August 14, 2014

Road Workouts

Full-body workouts you can do anywhere!

Fall is approaching. Whether you are coming home from a summer vacation or about to take off for a fall vacation, you may find it hard to work out while on the road. But it really doesn’t matter if you are going outdoors for some cottage or camping fun or to a lavish hotel. Here are some tips for you!

Upper Body Backpack Workout

A backpack is perfect to put weight into as it comfortably straps over your shoulders, and you likely have taken one or two with you on your trip. With it, you can squat, curl, or press lift it. If it fits in the bag, you can add weight.

Workouts To Try:

Bench Dips
Try 4 sets of 5, 10, 15, and 20 reps. Place the backpack on your lap if it hits the bench.
Try 4 sets of 5, 10, 15, and 20 reps. Keep the backpack on your back.
Try 4 sets of 6, 8, 10, and 12 reps with each arm. The top strap is great for a regular grip, the shoulder straps are best for a hammer grip.
Upright Row
Try 4 sets of 12 repetitions. The top strap works as a closer grip, the straps are for a wider grip.
One-Arm Row
Try 4 sets of 12 repetitions.
Front Raise
Try 4 sets of 12 repetitions.

Work The Abs

Keep off the extra pounds that vacations sometimes add. Finish 1 set of each exercise listed without a break, then take a moment to rest and repeat twice more to complete your workout.

Workouts To Try:
Toe Touching
Try 3 sets of 15 repetitions.
Cross-Body Crunching
Try 3 sets of 15 repetitions for each side.
Jackknife Sit-ups
Try 3 sets of 15 repetitions.
Scissor Kicks
Try 3 sets of your maximum amount in 1 minute.
Try 3 sets of 15 repetitions.

Whether it be stairs, hills, mountains or trails, walking upright and climbing heights is the original workout. Skip the elevator at your hotel and take the stairs!

Workouts To Try:
Step-Ups (With a backpack)
Try 2 sets of 6, 8, 10, and 12 repetitions with each leg. A sturdy chair or a bench can work in place of a staircase.
Calf Raises
Try 2 sets of 9, 11, 13, and 15 repetitions with each leg. Add a backpack for more resistance.
Try 2 sets of 10 repetitions with each leg. Put your forward leg on the step.
Side Split Squats
Try 2 sets of 10 repetitions with each leg. Your active leg goes on a step.
90 Degree Wall Sits
Try 2 sets with 3 minute holds, and 2 sets with 2 minute holds. Similar to a wall squat, but keep holding the lowered position.
Overhead Squat (With a backpack)
Try 2 sets for 10 reps and 2 sets of 12 repetitions.


Take a hike with your camera, ride a bike, jog, or walk around to explore. Or find a park to play some single player sports like shooting hoops. Or use a hotel treadmill, pool, or just take a rope to jump.
Workouts To Try:
Try for 1 hour.
Walking, Jogging, Or Riding A Bike
Try for 30 minutes.
Try for 1 hour.
Rope Jumping
Try for 15 to 30 minutes.
Try for 15 to 30 minutes.

Enjoy your vacation and have some fun!

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