Summer vacations provide the opportunity to travel all over the globe. There are plenty of ways you can take your workouts on the road with you . Here are some great tips on how you can do it :

1. Make the commitment: There’s always a tendency of abandoning your workout routine while traveling . Our recommendation: Don’t! Commit to working out 3-5 times per week no matter what during your travels and stick to it. You’ll have more energy and feel better throughout your trip (it’s science).
2. Take advantage of the local resources: Each region of the world has unique natural resources to enjoy . Incorporate each region’s unique attributes into your exercise routine. Try rock climbing in Utah, rowing on the Charles River in Boston, biking in the Swiss Alps, running in the streets of Florence or the hiking in the jungles of Panama.
3. Create a balanced workout plan: Cardiovascular and strength training are combined in any solid workout regimen . Be sure to alternate between these two forms of training. Also, incorporate as much variety into your workouts as possible. Alternating between running, biking and swimming, for example, is a much more well-rounded and effective training plan than simply running every day.
4. Improvise: It’s not a must but exercise equipment makes working out easier . Remember that gym equipment is designed to simulate “every day” activities but does so by isolating a single muscle. Research has shown that complex movements (lifting a rock off the ground and then over your head) leads to a greater increase in your metabolism and burns more fat than a simple movement (a bicep curl). Better exercise without the need for a gym. When you get to a new city, assemble your own personal gym with whatever you can find (rocks, bricks, furniture, etc.). Matthew McConaughey is notorious for his improvised workout equipment while filming in remote locations.
5. Equipment: You really don’t need much . Running shoes are a must as is a bathing suit if you like to swim. We also recommend an exercise band. It’s light, compact and, with a little creativity, can be used to perform almost any exercise you would do in a gym. You can find everything else you need while traveling.
6. Explore the city on foot: Exploring any city is best done by running through it . You’ll be able to appreciate the local flavor infinitely more than you would on a tour bus and can tailor your journey to your particular interests. Take your camera with you to capture the adventure along the way.
7. Try Circuit Training: Circuit training is perfect for travelers as it requires minimal equipment and combines both cardiovascular and strength training. We recommend completing 3-4 circuits with three exercises in each circuit and 3 sets per exercise. See the list of exercises below that require minimal or no equipment that you can incorporate into your circuit while traveling.
8. Have Fun:You’re on vacation! This should be fun . Exercising reduces stress, improves your health and releases endorphins that subsequently improve your mood. Make sure that you exercise in a way you enjoy. It will be easier to stick to your routine and will make for a better overall vacation.

Exercises that don’t require any equipment:

Upper Body Exercises

• Push Ups
• Pull Ups
• Burpees
• Dips
• Inverted Row

Core Exercises

• Plank
• Sit Ups
• Superman’s
• Bird Dog
• Crunches
• Side Plank

Leg Exercises

• Jump Squats
• Jump Lunges
• Burpees
• Box Jumps

Exercises that require minimal equipment:

A Rock:

• Balancing Arm Extensions (see picture)
• Bicep Curls
• Good Mornings
• Deadlift
• Tricep Extensions
• Squats (Hold rock to increase difficulty)

Exercise Band:

• Bicep Curls
• Reverse Flys
• Wood Chops
• Tricep Extensions
• Flys (see picture)
• Shrugs
• Shoulder Press
• Front Shoulder Raise
• Lateral Shoulder Raise

Not only are these great exercises to take on the road, but are also great home workouts too.

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