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

"I'm going on a trip for a few days. What should I do before training?"

Great question!

Today I want to share with you my training plan that is worth using while traveling.

I have been using a variation of this training for over a decade with clients who travel for work, weddings, long overdue vacations, and so on.

Let's go over it together so you know exactly what to do the next time you hit the road. 🙌

But first I'd like to ask a really important question:

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

Because there is no one "right" answer.

You can:

• Stick closely to your current program and find a hotel gym, etc. (important if consistency is important to your goal – or just if you enjoy it!)
• Take a much-needed week of rest (That is totally fine – research suggests that a week of complete rest does not make it harder to build strength or muscle. 💪)
• You can also upgrade to a travel-friendly plan maintain momentum (we'll talk about that today!)

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

For anyone who wants to get moving, feel good and go home without missing a beat, here's my suggestion A framework for bodyweight training on the go.

A framework of 5 moves

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

Thanks to this, I do not "wait" for other parts of the body to work. I may not even make it to my next training session as the journey can be unpredictable at best!

Exercise #1: Squat Pattern

Progressions:

Tip: If you have trouble moving when squatting, try placing a rolled up towel under your heels to give yourself some lift. This eliminates ankle mobility! Recommended for assisted and bodyweight squat variations. 👍

Exercise #2: Push Pattern

Progressions:

Tip: Start the push-up by imagining that you are slightly leaning forward from your shoulders - this will make it harder!

Exercise #3: Hinge Pattern

Progressions:

Tip: Hinges are one of the more difficult things to train on the road. If you can't get a good workout with one of these, I like to try it ​Side squat or lunge​ as an alternative.

Exercise #4: Pull Pattern

Progressions:

Tip: Another challenging trait worth practicing on the road. I especially like the Corner Tuck, but see what works for you! Several customers have packed a resistance band so they can add things like rows of bands and pull-off parts without taking up a ton of space.

Exercise #5: Auxiliary/Core/Conditioning

Options:

Tip: This is a "free for all" training site. I usually do some type of core movement here, but it's a good place for conditioning exercises or other specific accessory exercises like backpack lateral raises, etc., if you prefer!

How to use it

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

I can't smuggle anything past you. 😉 I usually go about it one of two ways:

A. Timing circuit:

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

You can compensate for this by switching to a 40-second on, 20-second rest timer.

B. Repeat Rounds:

Start the first round by doing as many reps as you can with good form (up to 30 reps. If you can do 30 reps, try a more difficult variation if you can!)

Then do 1 or 2 more rounds where you MATCH 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 the options and number of rounds you choose, this workout will last 10-25 minutes and will leave you feeling accomplished and ready to take on the day's challenge. 💪

The journey doesn't have to be a failure. It's just another environment to adapt to.

You decide whether this trip will be a relief, a week of keeping the pace, or a chance to test your creativity to stick to the plan unchanged.

You got it!

-Matt

PS In case you missed it ​announcement in last week's bulletin​prices for our NF Coaching program will increase on November 1. So if you've been on the fence about taking advantage of our current rates, now is a great time to check out our program. 😃