“Most of us think we don’t have enough time to exercise. What a distorted paradigm! We don’t have time not to. We’re talking about three to six hours a week – or a minimum of thirty minutes a day, every other day. That hardly seems an inordinate amount of time considering the tremendous benefits in terms of the impact on the other 162 – 165 hours of the week.” ~ Stephen Covey

Let’s all face it, for many of us when we break our routine our healthy habits are usually one of the first things to go out the window.  It doesn't matter if we are traveling for business or pleasure, it’s often easier to make an excuse of why it won’t work for us to get in a quick workout or eat healthy than it is to simply get some work done. Let’s explore a few simple workouts that you can do in your hotel room anywhere in the world.  Remember, a small workout can be the link to get you through when you run short on time and well as keep you progressing towards your goals.

Road Workout Number ONE: 

Reps Challenge for Time

Burpee - 10

Squats - 20

Pushups - 30

Reverse Crunch - 40

Mt. Climbers - 50

Reverse Crunch - 40

Pushup - 30

Squats - 20

Burpee - 10

Rest 2 Min and Repeat

If you want to make this work out more challenging you can add resistance bands to several of the exercises.  Challenge yourself by timing yourself and then competing against your old time each time you complete the circuit. 

Road Workout Number TWO:

22 Minutes of Bliss

Complete 15 reps of each exercise and do as many rounds a possible in 22 minutes.  Keep track of how many rounds you complete and work to increase for each workout.

15 T-Push-ups

15 Switch Turns - (keep your chest up and squat down and perform a 180 jump to face the other direction)

15 Lunges - each leg

15 Burpees

15 Shin Hugger Sit-ups

Road Workout Number THREE:

Core Circuit

Complete all six exercises with 30 seconds of work and 15 seconds of rest.  Rest for 1minute, and then repeat 4 totals rounds.

1. Plank

2. V-ups

3. Side Plank Right/Left - alternate each round from side to side

4. Butterfly Crunch

5. Supermans

6. Bird Dog Holds - alternate each round from side to side

It’s important to keep the healthy habits you form, even when your surroundings change.  Remember it is the simple changes that we make that make the big differences in our lives.  If we don’t take care of ourselves, how do we expect to thrive in the other things we attempt in life?  Remember, to put on your own air mask before helping those around you.

Remember, regardless of what it is you do for the world, “When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.”  ~ Herophiles

Yours in Health,


Ben Novak, OL Strength Conditioning Specialist

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