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!
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.**
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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.
