I’m sitting in a hotel room in Philly right now-and a mighty cozy one, I might add. I mean, a king sized bed just for little ol’ me?
As comfy as the bed is, I haven’t been home in 19 days, and Philly is the 4th stop on this trip. This is a typical scene for me over the past year-hotels, airports, train stations…
This year alone I’ve traveled to Thailand, Toronto, Hawaii, San Francisco, Santa Monica, San Diego, Virginia, Minneapolis, and Boston, to name a few. Plus, I’ve spent a significant amount of time traveling between Baltimore and NYC.
What I have discovered as I have traveled and seen numerous hotel gyms and commercial facilities, is that exercise is adaptable. You can always get in a workout, no matter where you are and what is available to you. And although you might not get considerably stronger or leaner, you CAN stay in shape while jet-setting. There’s just no reason to be sedentary, even when most hotels host sorry excuses for gyms.
Sometimes I get lucky and the hotel gym has a pullup bar (yay!). Other times, I am extremely lucky and have an opportunity to train at an awesome gym in the area or have access to an outdoor playground-such as a few weeks ago when I “trained” at Muscle Beach in Santa Monica. I climbed a muthaeffin rope! I was so shocked that I was able to do it, that I couldn’t figure out how to get down.
But most of the time, I am relegated to a hotel gym that is just plain lame. Yet, no matter how lame, there always seems to be a set of dumbbells. Which is why dumbbell complexes have come to be my go-to travel workout. So, while I was in Hawaii I filmed a quick and dirty complex that can be done in 20 minutes with nothing but a pair of dumbbells.
First, I did a quick 5 minute mobility warmup and then 8 rounds of this complex:
I was in and out of the gym in 25 minutes and off to the beach to relax. For this complex, I suggest using relatively light dumbbells, especially if you’re traveling and not getting the quality of sleep and nutrition that your body is accustomed to. To give you an example, at home I would typically use 30-35 pound dumbbells or kettlebells for a complex, and this time I used a pair of 20s.
While traveling might not necessarily help me make progress, doing a workout like this one keeps me from losing the strength and conditioning levels I’ve worked so hard to achieve and maintains a mindset of movement-no matter where I am. It also makes me feel better about all the red wine and chocolate covered macadamia nuts.
Now I’m off to film some workouts for Rachel Cosgrove’s new DVDs, and looking forward to getting home just before Christmas-finally. January is a no-travel month for me so stay tuned for some kettlebell workouts straight from my living room.