Who said you had to stay in the gym for an hour or two in order to have a good workout and get results. Whoever they are obviously had a lot of time on their hands. In todays society it seems we are always on the go, especially for those of us who are on the road all the time performing at a different venue almost every night.
Don’t despair there is still a way for you to workout and get results while traveling on the road. You just have to get a little creative with the time you do have. I’ve complied a workout one can do while traveling on the road, stuck at a hotel, or even in the dressing room at the venue. This workout is in 6 minute intervals that you can mix-in-match anyway you would like through out the day.
6 minute each:
Squats – 3 minutes total work/ 20 seconds on/ 10 seconds off
Pushups – 3 minutes total work/ 20 seconds on/ 10 seconds off
Dips (off chair or bench) – 3 minutes total work/ 20 seconds on/ 10 seconds off
Curls (using either dumbbells or bands) – 3 minutes total work/ 20 seconds on/ 10 seconds off
Rows (bent-over-rows with dumbbells or using a band) – 3 minutes total work/ 20 seconds on/ 10 seconds off
Shoulders (decline pushups/ feet propped up at a 45° angle or more) – 3 minutes total work/ 20 seconds on/ 10 seconds off
Core (planks, crunches, bicycles, hip thrusters, knees-to-elbows, sit-ups) – 1 minute total of each/20 seconds on/ 10 seconds off
Remember, when you exercise there is more going on with your body than meets the eye. Do not give up if you do not see results right away. You are doing a lot more for your body than you think, so stick with it whether it is only 5 minutes or 2 hours.
~The Roadie Trainer
Michelle Rathke, CSCS
Just Wendy Jo
