My favorite travel training ✈️

Here’s a common scenario that comes up all the time:

“I’ll be traveling for the next few days. What should I do for my training?”

Great question!

Today I want to share with you my favorite on-the-go workout routine.

I have been using a variation of this training for over a decade with clients traveling for work, a wedding, a long overdue vacation, etc.

Let’s break it down together so you know exactly what to do next time you’re out and about. 🙌

But first I want to ask a really important question:

“What are you doing want What will this journey look like?”

Because there is no “right” answer.

You could:

• Stick closely to your current program and look for a hotel gym, etc. (important if staying consistent is important to your goal – or just if you enjoy it!)
• Give yourself a much-needed rest week (what is completely fine – Research suggests that a week of complete rest does not affect strength or muscle building. 💪)
• Or switch to a travel-friendly plan to keep the momentum going (that’s what today is all about!)

Whatever it is, we just want to know Why We do it so we can plan accordingly.

For anyone who wants to move, feel good and return home without losing their rhythm, this is my go-to place Frame for bodyweight training while traveling.

The 5 Movements Framework

When I travel, I keep it simple with a full-body split workout that covers a little bit of everything.

This way I don’t “wait” to train other parts of my body. I might not even get to the next training session as travel can be unpredictable at best!

Exercise #1: Squat Pattern

Progress:

Tip: If you have difficulty with mobility while squatting, try placing a rolled up towel under your heels to give yourself some height. This ignores ankle mobility! Recommended for supported and bodyweight squat variations. 👍

Exercise #2: Push Pattern

Progress:

Tip: Begin the push-up by imagining yourself bending slightly forward from your shoulders – this makes it more difficult!

Exercise #3: Hinge Pattern

Progress:

Tip: The hinge is one of the more difficult things to train on the go. If you can’t get a good workout out of one of these, I’m happy to try one ​Side squat or lunge​ as an alternative.

Exercise #4: Drawing Patterns

Progress:

Tip: The other challenging trait to train on the go. I particularly like the Corner Tuck, but see what works for you! Some of my customers have packed a resistance band so they can add things like rows of bands and pulla parts without it taking up a lot of space.

Exercise #5: Auxiliary/Core Training/Conditioning

Options:

Tip: This is a free-for-all spot in training. I usually do some sort of core exercise here, but this is a good place to do conditioning or other specific assistance exercises like lateral raises with a backpack, etc. if you want!

How to use it

You may have noticed, “But Matt, there are no sets and reps listed here?”

I can’t sneak anything past you. 😉 I usually do this in one of two ways:

A. Time-based switching:

Work for 30 seconds, rest for 30 seconds. Repeat all 5 movements for 2-5 rounds.

You can improve this by switching to a 40-second work, 20-second rest timer instead.

B. Rep Match Rounds:

Start your first round by doing as many reps as you can with good form (up to 30 reps. Once you can do 30 reps, try a harder variation if you can!)

Then do 1 or 2 more rounds where you reach the total number of reps you did in the first round, EVEN IF you have to take short 10 second breaks to get there.

Example: Round 1: 10 push-ups

Round 2: 8 push-ups – rest – 2 push-ups

Round 3 (optional): 6 push-ups – rest – 3 push-ups – rest – 1 push-up

Depending on which option and how many rounds you choose, this workout will last 10 to 25 minutes and will leave you feeling accomplished and ready for the day. 💪

Traveling doesn’t have to be a setback. It’s just another environment to adapt to.

You can decide whether this trip is a de-loading week, a momentum-maintaining week, or an opportunity to test your creativity to keep the plan in its current form.

You got this!

-Frosted

PS In case you missed it ​Last week’s newsletter announcement​The prices for our NF coaching program will increase on November 1st. So now is a good time to check out our program if you’re still unsure about joining us at our current rates. 😃