Everyone likes a routine.
I love change, but not when it interferes with my workout.
In my job I have to travel a good amount. Airports, hotels, and packing ridiculous amount of food don’t really bother me. What DOES get under my skin is trying to fit a good workout in, and having to do it in a hotel gym.
After long days in conference rooms and meal times being thrown off, it’s sometimes hard to motive to leave the hotel room for a workout. Then there’s the problem of having to figure out how to work it out in a small hotel gym next to some stinky dude practicing karate kicks.
I’ve learned to be flexibly inflexible. I’m NOT flexible in that I refuse to skip my workout. Being sedentary all day is all the more reason TO workout. The flexibility comes in with my routine. I have to change-up my planned workout and adapt to the situation.
Many of my workouts require squat racks, simpler machines, and barbells. The gym on my last couple of trips had only free weights, a bench, and a stability ball.
I managed to adapt 2 shoulder/glute days, 1 chest/bicep day, and 1 back/tricep day. The back and tricep workout was the hardest for me to create, but it also was my favorite! I get a lot of questions about my workouts, so I wanted to share this one with you today. Simple to do with minimal equipment!
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For each exercise, do 3 sets of 10-12 reps. If you are lifting heavy, do 4 sets of 6-10 reps. Click the links below for a written explanation of each move.
If you need an added challenge, consider incorporating active recovery between each set. Tina wrote a great post on active recovery options here. My favorite are jumping jacks!
Back
(can be done on a ball or a flat bench)
(I did these as fulls and partials)
Standing Dumbbell Upright Rows
Triceps
superset with Diamond Push-ups
***As usual, here’s the disclaimer: I’m not a professional. Use common sense and don’t actually bust your nose doing Nose Busters. And if you do mess up your pretty face, don’t sue me. Please.**
***
No equipment? Try one of my Top 5 Favorite Tabata-Style Workouts!
Has anyone else been working on the rump after last week’s post?
Do you workout while you’re traveling? Running is a great way to see a city… when it’s not snowing.
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Lisa
February 19, 2013 at 12:11 AM (UTC -4) Link to this comment
Phew, this looks like a fantastic workout!!
I love that you can do it at a hotel, while travelling or even at home if you just don’t want to get your butt to the gym;)
I sometimes workout while travelling, I tend not to though since I hardly ever travel. Getting myself onto the airplane if enough of a workout for me haha. It seriously causes me extreme panic.
Laura
February 19, 2013 at 12:18 AM (UTC -4) Link to this comment
But in the end it’s worth it… because you’ll be at BLEND!!
Your Trainer
February 19, 2013 at 12:17 AM (UTC -4) Link to this comment
I love Jamie Eason. Sorry, I had to say that. But I love you too, Laura.
Laura
February 19, 2013 at 12:19 AM (UTC -4) Link to this comment
I know, I know… she’s hot. But you get to see ME tomorrow.
Sue
February 19, 2013 at 2:41 AM (UTC -4) Link to this comment
Last time I traveled for work I was trapped in a hotel without a gym. And I worked for 12-14 hours per day. I did a few jumping jacks, pushups and tricep dips in my tiny room before breakfast. And tried to walk around as much as I could. Better than nothing I guess.
Laura
February 20, 2013 at 7:22 AM (UTC -4) Link to this comment
Ouch – that sounds tough! I told my admin my 2 hotel reqs are a gym and room service.
Andrea
February 19, 2013 at 5:15 AM (UTC -4) Link to this comment
You are just so awesome. I will absolutely use these workouts when I’m stuck at home studying!!
Laura
February 20, 2013 at 7:27 AM (UTC -4) Link to this comment
Awesome! Please let me know what you think!
Katie @ Talk Less, Say More
February 19, 2013 at 5:33 AM (UTC -4) Link to this comment
This looks awesome! I definitely think working out while traveling is one of the hardest things. I’ve been lucky that my last few trips have had decent workout rooms in the hotel (and by that I mean a fair amount of cardio + nice free weights) versus the ever so common 20 year old treadmill + stationary bike.
“don’t actually bust your nose doing Nose Busters” <- HA! So true! I love doing Skull Crushers but I always have to make sure I'm awake enough and don't actually crush my skull…
Laura
February 20, 2013 at 7:32 AM (UTC -4) Link to this comment
Yes, actualy skull crushing = bad. The good thing about single arm nose busters is that you can spot yourself with the opposite hand.
Nadiya
February 19, 2013 at 7:23 AM (UTC -4) Link to this comment
You’re totally right, we are out own barriers! I love love love that quote. Just wrote it on a sticky and put it up by my desk
There are so many cool exercises that don’t require any equipment or even a lot of space (like planks) and you can do a bunch of variations to make it a hole body workout. Thanx for sharing your workouts 
Laura
February 20, 2013 at 7:33 AM (UTC -4) Link to this comment
That’s awesome – so glad you liked the quote.
Lee
February 19, 2013 at 7:53 AM (UTC -4) Link to this comment
I hate disruption in my routine. Hate, hate, hate it.
This would also make a great lunchtime workout. Pinning it now.
Laura
February 20, 2013 at 7:42 AM (UTC -4) Link to this comment
Thanks! Let me know what you think!
Miz
February 19, 2013 at 8:01 AM (UTC -4) Link to this comment
for me BICEPS seem so so hard on the go!!
Laura
February 20, 2013 at 7:46 AM (UTC -4) Link to this comment
Ohhh… I have a good one for those. Will post it soon.
Parita @ myinnershakti
February 19, 2013 at 8:04 AM (UTC -4) Link to this comment
I always try to pick a hotel that has a gym. However, sometimes the equipment still disappoints. That’s when I do tabata workouts in my room – they’re quick and don’t require a lot of space. Thanks for sharing these moves. I may incorporate some into my at home workouts!
Laura
February 20, 2013 at 7:49 AM (UTC -4) Link to this comment
Tababtas are great options! This actually reminded me to edit the post to link back to my top 5… thanks!
Sarena (The Non-Dairy Queen)
February 19, 2013 at 8:34 AM (UTC -4) Link to this comment
These are all great moves! I normally workout in the hotel room when I travel, which is not very often. Now that I’m running, I really want to go on trips so I can go on early morning runs to see the city. I have yet to go anywhere to do that…I can’t wait to go to the beach this year though. I hope I get to go at some point!
Laura
February 20, 2013 at 7:54 AM (UTC -4) Link to this comment
Beach runs are the best! I am so ready for a beach vaca…
Tiff (@LoveSweatBeers)
February 19, 2013 at 8:38 AM (UTC -4) Link to this comment
Ha, I like how you put it – “flexibly inflexible.”
Great workout!
Jed Gray (sportsglutton)
February 19, 2013 at 8:44 AM (UTC -4) Link to this comment
Well, as you might remember I workout exclusively at home and use many of these exercises. They’re a good avenue to get the “pump” going.
Heather (Where's the Beach)
February 19, 2013 at 9:01 AM (UTC -4) Link to this comment
I always make it a point to figure out a way to workout also. I’ve even gone so far as to take DVDs (like kickboxing or boxing) and do them in my room. Where there’s a will there’s a way!
Laura
February 20, 2013 at 8:15 AM (UTC -4) Link to this comment
DVDs are great too! I used to travel with my P90X.
Rachel @ My Naturally Frugal Family
February 19, 2013 at 9:06 AM (UTC -4) Link to this comment
Those nose busters look mighty dangerous.
I find if I have to be in a hotel I always make sure that they have a gym so that I can get some type of exercise in…even when I am on vacation.
Laura
February 20, 2013 at 8:19 AM (UTC -4) Link to this comment
They are, but because they’re single arm you can sort of spot yourself.
Danielle @ itsaharleyyylife
February 19, 2013 at 9:10 AM (UTC -4) Link to this comment
what a great group of workouts.
I find it really hard to workout while on vacation! I do end up walking around a lot though!
Jody - Fit at 55
February 19, 2013 at 9:24 AM (UTC -4) Link to this comment
You know I love this don’t you!!!!! YOU ROCK food & exercise!!!!!
Laura
February 20, 2013 at 8:25 AM (UTC -4) Link to this comment
Awwww… thanks Jody! It’s all about making it a habit!
Michelle @ Eat Move Balance
February 19, 2013 at 9:46 AM (UTC -4) Link to this comment
I love when you put together these workouts! Seriously–thanks–it’s helped me to vary a few of my strength training moves, since I tend to stick to the same ones all the time. This week I’m going to try nose busters!!
I’ve been working on my booty. I was so sore last week!! Apparently my glute med needs some work–it was hurtin’!
Laura
February 20, 2013 at 8:27 AM (UTC -4) Link to this comment
Thank you so much! Let me know what you think of the nose busters.
Way to go on the sore booty! Hurts so good, right?
Alex @ therunwithin
February 19, 2013 at 10:38 AM (UTC -4) Link to this comment
those reverse flys on the ball look killer but so awesome!
Laura
February 20, 2013 at 8:29 AM (UTC -4) Link to this comment
They were hard… but that just means you need to do the more, right?
Cassie @ RedLetterDaye
February 19, 2013 at 11:25 AM (UTC -4) Link to this comment
Oh god, I’d definitely smash myself in the face with that nose buster. I would think that getting a good glute workout with be tougher than a chest/tricep workout while travelling, because I like to go heavy. And I have been– boy can I feel it. I love when my butt’s sore though, because it means it’s growing.
I don’t travel that often for work anymore, but I applaud your ability to juggle both the nutrition and training aspects while you are on the road. When I don’t want to or can’t hit the gym, I try to schedule my HIIT workouts for that day and often use these on days I’d rather stay home.
Laura
February 20, 2013 at 8:39 AM (UTC -4) Link to this comment
I got the glutes in mostly with bodyweight stuff. It wasn’t bad! I’ll have to post that workout too.
Melissa @ Treats With a Twist
February 19, 2013 at 11:54 AM (UTC -4) Link to this comment
I wish I had had this two weeks ago. When my fiance went out of town, he was so proud to tell me that he booked hotels that had a workout facility. When he got back, I asked if he’d worked out at all, and he said only once bc the hotel gyms were so empty that he didn’t know what to do! I’m going to show him this next time before he leaves
Laura
February 20, 2013 at 8:42 AM (UTC -4) Link to this comment
Awesome! I hope it helps him out!
RavieNomNoms
February 19, 2013 at 11:55 AM (UTC -4) Link to this comment
I always work out when I am traveling, it keeps me sane!
Sarah @ The Smart Kitchen
February 19, 2013 at 12:19 PM (UTC -4) Link to this comment
It is like you read my mind today. I was just thinking about how I needed some sort of arm + free weight routine to break up from the machines…now, I wonder if anyone would notice me printing this out on the school copier…
Laura
February 20, 2013 at 8:44 AM (UTC -4) Link to this comment
Isn’t that what the copier is for? Confession: I haven’t owned a printer in 3 years.
Tina @ Best Body Fitness
February 19, 2013 at 12:36 PM (UTC -4) Link to this comment
Love that. “Flexibly inflexible”. And dips with diamond push ups superset? I bet that BURNS!
Laura
February 20, 2013 at 9:27 AM (UTC -4) Link to this comment
OMG – it killed. I love/hate supersets.
Carol @ Lucky Zucca
February 19, 2013 at 2:45 PM (UTC -4) Link to this comment
You never fail to amaze me with your dedication. I’ve run before in a few locations and it was always a great idea. Love seeing cities that way. Usually though, if I’m being honest, I don’t work out when I’m out of town. Trying to change that though!!
Laura
February 20, 2013 at 9:43 AM (UTC -4) Link to this comment
Thanks Carol! I’m definitely not so disciplined on a vacation, but I do so much work travel that I can’t skip it.
purelytwins
February 19, 2013 at 4:50 PM (UTC -4) Link to this comment
love working the triceps as they are a trouble spot of us. they take forever to change and grow muscle.
love tricep extensions and dips!
we need to work them more
Laura
February 20, 2013 at 9:44 AM (UTC -4) Link to this comment
I am the same way! My trainer has me doing more dips to really isolate the muscle and it’s made a big difference!
Ashley @ Life and Fitness
February 19, 2013 at 6:12 PM (UTC -4) Link to this comment
Def will be trying this workout!
Laura @ Mommy Run Fast
February 19, 2013 at 9:40 PM (UTC -4) Link to this comment
Love this! It’s so nice to have workout options you can do from home…. or hotels. Thanks for all the visuals, I needed that for several of the moves!
Haley @ fullnfit
February 19, 2013 at 10:24 PM (UTC -4) Link to this comment
I always workout while traveling! I figure if I am on vacation… I NEED to workout. I either run or do a CrossFit travel WOD involving burpees, pushups, lunges, etc..
Laura
February 20, 2013 at 9:45 AM (UTC -4) Link to this comment
Crossfit or tbabta-style workouts are a great option! The good part about vacation travel is that you get to walk around sightseeing a lot too.
Heather @ Better With Veggies
February 21, 2013 at 6:13 PM (UTC -4) Link to this comment
I love when you post workouts – pinning this one for sure! Great job on not allowing excuses to get in the way of your training. #noexcuses is a motto I’m embracing afresh this week.
Laura
February 21, 2013 at 6:41 PM (UTC -4) Link to this comment
Thanks, Heather! Let me know what you think. You are the poster child for no excuses.
Heather @ Kiss My Broccoli
February 22, 2013 at 3:42 AM (UTC -4) Link to this comment
Since most of my traveling is more of the fun kind, I usually go into complete vacation mode and working out goes out the window! But I DO usually get in a little exercise…walking around and exploring the city! Whatever I gotta tell myself to help justify all the decadent food I’m usually stuffing in my face the whole time!
Love all the moves…especially the nose-buster…never seen that one before! You know I love working my triceps! Oh girl, you would be so proud of me…BEFORE my knee started acting up again, I had the most AMAZING workout! It was full body but with a bit more focus on my back and biceps (I was just really feeling it that day) and I just made it up as I went along, but I was SO SORE the next couple of days! It was fabulous…almost enough to distract me from the pain in my knee (which probably came on because of the workout…but I’m trying not to think about that!
)
Laura
February 22, 2013 at 8:27 AM (UTC -4) Link to this comment
I’m defintiely not so disclipined on vacation either. But I do get a lot of walking/sightseeing in!
Let me know how you like this one… and please don’t bust your pretty face.
P.S. I love when you go on your comment sprees.
The Weekly Reader
February 25, 2013 at 4:00 PM (UTC -4) Link to this comment
[...] out away from home with this Back & Triceps Workout that can be done with very basic hotel gym equipment…and leave your upper body [...]