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Staying in shape while on the road is hugely important. Restrictions on space and equipment can often be an excuse to not bother but with the few exercises below, you should be able to overcome this mindset. I’ve included the routines I’m using for both travel and while of limited time at home. The same exercises are incorporated into my gym schedule and performed 4 or 5 times a week.

Often not thought about, body weight is an easy replacement for carrying weights around with you, although placing any object of equal weight in either hand will add to the benefit. One of the advantages of body weight is that you can make your workout more intense by adjusting the position of hands, legs and feet. Need an easy push-up? place your hands on a chair – need to increase the weight, drop to the floor and put your feet on the chair; same exercise with two extremes of resistance. I train for strength and when at the gym, add on plenty of cardio classes for increasing my endurance levels.

Travel routine

Plank: Hold the position for 10 seconds, rest for 20 to 30 seconds, and repeat for a set of 10 repetitions.
Side planks
Pushup position plank: Assume the start position of a pushup, with arms straight and abs and glutes squeezed tight. Keeping your head in line with the body, hold the position for 30 seconds.
20 Pushups
20 Situps
15 Prisoner squats
15 Tricep dips

All below are for 10 Reps. The exercises above are the ones usually performed while on the road and also incorporated into my regular gym routine. For all exercises I do a total of 3 sets, resting for 1 minute between each set.

Home/Gym routine

Dumbbell chest press
Dumbbell lunges
Dumbbell squats
Overhead shoulder dumbbell press
Dumbbell swing
Swiss-Ball Crunch

I’m hoping to follow up the post in the coming weeks with my standard diet breakdown. In the meantime, I recommend Dave Picard’s information on how to work out what your body actually needs, to perform at its best. Don’t be fooled by the bodybuilding title; Dave’s breakdown is applicable to get any body functioning correctly, whether an athlete, bodybuilder, or armchair sports enthusiast!