The Only Travel Workout You Need

the-only-travel-workout-you-needThe unofficial kick-off to Summer is coming up this weekend! I am excited for Memorial Day. I am sure you have a vacation planned in your near future, so I wanted to share this quick and easy travel workout. I know what a challenge it can be to get your workout in on your vacation. Earlier this week I shared my top tips for sticking with your fitness goals while on vacation, and today I am sharing this fun workout that you can literally do anywhere {having luggage helps add a bit more challenge}.

I created this workout because I don’t know about you, but I have found every hotel gym to be depressing. I would much rather workout on the beach or even in my room. I also love this workout at airports if you have a long layover between flights – or you’re like me and get to the airport way before you really need to!Β Don’t worry about looking like a crazy person doing this in the airport, the people that stare just wish they had as much gusto as you my friend! Invite them to join you.

The entire workout is included in the graphic up top, make sure you pin-it for later! In this post I wanted to break down the exercises in case you want a little more in depth explanation for each. Make sure you’re wearing comfortable shoes like cross trainers when performing these exercises, unless you want to brave it in heels. πŸ™‚

Carry On Carry Overs – Take your carry on bag and hold it overhead while performing walking lunges. Do 5 lunges on each leg going one way, and 5 lunges on each leg to return. The carry-on bag will add more resistance. If you have a soft bag like a duffle, throw it over one shoulder, then switch shoulders coming back. If you have a backpack, just put it on like normal. πŸ™‚

Push Ups – Can be performed on knees or feet. Make sure your shoulders aren’t creeping up into your ears. Lower your chest as close to the ground as possible.

Duffle Bag Shuffles – Again hold your duffle bag or carry on overhead and shuffle side to side. Make sure to strongly engage your core.

Plank – On elbows or hands, make sure your core is strong and you squeeze your glutes. Don’t let your low back over arch. You can do your plank on your knees if you feel any pressure in your low back.

Hip Dips – From your plank position, lower one hip towards the ground and then switch. Think of hula-hooping, you are swiveling the hips towards to ground. Abs, glutes and legs have to be really engaged here so make sure you’re really stabilizing those muscles.

Tricep Chair Dips – Sit in a chair, bring your hands to the front edge and slide your hips off the front. Bend your elbows to lower your hips to the ground, and then press back up using the backs of your arms.

This is a well rounded workout that will target all of the larger muscle groups to help you keep on track with your fitness goals! I have done this workout in an airport, in a hotel room and on a beach before. It can be taken anywhere!Β It could be a fun workout to do this weekend when you are visiting your family, or they are visiting with you. Do lunges at the grill! πŸ™‚

Your turn:

What is your favorite quick workout to complete while you’re traveling? Which of these moves do you think will be the most challenging?Β 



About Stephanie

Stephanie Benton is a STOTT PILATES Certified instructor and recently became a mom! She holds a BA in Dance from California State University Long Beach, and has a passion for helping new moms reconnect with their physical and emotional selves after starting a family. Cohesive Fitness is a place to learn to simplify your life, health and family priorities.
  • I agree…hotel gyms are depressing. And they never have the equipment I’m looking for. We’re going out of town next weekend, so I could (and probably will!) do a similar workout to yours. I don’t know about holding my bag over my head while I lunge…I’m likely to drop it on myself! πŸ™‚ I love workouts like this…ones that I can do anywhere at any time!

  • Stephanie


    It definitely depends on how much you are packing! πŸ˜€


  • It’s so hard to be active while traveling. These are great suggestions!

  • Stephanie

    Thanks Lori! Hope you find them actionable on your next vacation! <3