In my travel anxiety tips post I talked a little about how I do what I can to stay fit while traveling to help me combat travel-related anxiety. Like I mentioned, I always try to stay at a hotel that has a fitness center inside, or at least a gym nearby.
When I visited Austin, I was fortunate enough to stay at a TownePlace Suites location with a terrific fitness center. Thanks again for hosting me, TownePlace Suites!
Usually I’m unable to get a decent leg workout in while traveling because most hotel fitness centers only have cardio equipment and maybe a cable machine. This TownePlace Suites happened to have the works: cardio equipment, a full rack of dumbbells, a bench, exercise balls, and mats. I was in heaven!
Because I had everything I needed, I put together a simple leg day workout using dumbbells, the bench, and an exercises. (And it was a winner because I was sore for the next couple of days!)
Hotel Leg Workout
Warm up (5 minute walk, run, jumprope, etc.)
4 sets of 10-15 goblet squats
4 sets each leg of 10-15 one-legged deadlifts
4 sets each leg of 10 Bulgarian split squats
4 sets of 15-20 exercise ball hamstring curls
That’s an overview of the workout (and how you should write it down if you’re taking it to the gym to try) — now let’s break down how to do each of the exercises. Please note that these gifs are sped up and you should be performing the exercises about 2x slower.
Goblet squats (hamstrings, glutes, quads)
- Hold one end of a dumbbell with the heels of your hands
- Squat with feet wide and toes pointed slightly outward. Keep back straight.
One legged deadlift (hamstrings, glutes)
- Hold a dumbbell between both hands
- Keeping both legs slightly bent, hinge forward at the waist feeling the stretch in the back of the thigh
- With weight in the heel, hinge back up
Bulgarian split squat (quads, hamstrings, glutes)
- If you’re new to this exercise, start with something lower like an exercise step instead of a bench
- Stand about 2 feet away and place back foot on bench/step. The whole top of your foot should be in contact with the bench instead of just your toes if possible.
- Standing with your front foot closer to the bench emphasizes quads; farther away emphasizes glutes/hams more. Never let your front knee pass over your toe.
- Keeping upper body vertical, lower your body until your front thigh is parallel with the ground. The lower you go, the more you’ll work your glutes/hams rather than quads.
I personally stay a bit above parallel to hit my quads the hardest
Exercise ball hamstring curls (hamstrings)
- Grab the biggest exercise ball you can find, lie down, and place your heels on it
- Using your core and glute strength, elevate your body into starting position: legs outstretched (but not locked) and weight on your shoulders
- Keeping core and glutes engaged, use your heels to roll the ball toward you
That was such a good workout! Love that I had a good selection of equipment to choose from in the TownePlace Suites fitness center. Let me know if you try it out!
After my workout, I took some more of my own advice and whipped up a protein shake with the protein powder and shaker I’d brought with me.
That’s one of my other tips to help stay fit while traveling: I always bring one scoop of protein powder per day I’m traveling, individually Ziploc bagged. I stuff them all into a shaker cup and pack it in my carryon bag.
Fun fact: in the past I’ve traveled with vanilla protein powder and I didn’t want TSA to think it was drugs so I wrote “IT’S VANILLA PROTEIN POWDER” on the bag. In retrospect, this is more suspicious than not labeling it. Lol.
It was nice to be able to easily fill my shaker at the generous kitchen sink in my room and then thoroughly clean it with (provided!) dish soap afterward. I usually have to struggle to rinse my shaker cup in a tiny hotel bathroom sink and then deal with stinky protein aftermath when I realize I didn’t get all the residue out of it! Rock on, TownePlace Suites.
Being able to stay fit while traveling is at the top of my list when I consider a destination, and I’m glad it was so easy to manage on this trip. Let me know if you try out this hotel leg workout! And let me know if you also feel like a drug smuggler when you bring miscellaneous powders through TSA.
Jeanine says
June 3, 2017 at 10:52 amThe last thing that is usually on my mind when traveling is fitness and that’s so terrible. Being able to squeeze it in would be super important, and I need to make more time for it!
Carrie@thelavenderhytta says
May 29, 2017 at 2:43 amWhen I travel I never worry about fitness ( I know I know) Its horrible…. but normally we end up walking so much site seeing it ends up being okay. I focus more on my nutrition when we are traveling since that is where I am more than likely going to get in trouble. But these are some really great exercises!
Veronica says
May 28, 2017 at 7:48 pmI love that you fit your fitness routine in no matter where you are
kristin says
May 28, 2017 at 5:53 pmGreat tips, will have to try them out. Look great for home working out too!
Louise says
May 28, 2017 at 2:56 pmI don’t think I’ve ever worked out while travelling, so I definitely need to take some inspiration from you and give it a go next time I’m away. I feel like a right slacker now! LOL
Louise x
Carol Cassara says
May 28, 2017 at 2:41 pmEarly this year, I started out with a whole 30 diet and with all the travel plans that we have, I was a little worried about not being able to follow it. It’s really important to do your research. Looks like you found the perfect hotel to help you workout while on vacation! I appreciate the leg workouts that you shared!
Amanda Love says
May 28, 2017 at 2:39 pmTraveling is awesome, what’s even more awesome is when you get to exercise as well. I think it’s great that you found a hotel with a lovely gym to workout in.
Annemarie LeBlanc says
May 28, 2017 at 2:17 pmTo be honest, I don’t exercise while on vacation. All I do is eat and sleep and see the sights. And then I get home and I have to deal with the weight gain. haha. I don’t have a set exercise routine. My daily exercise though is walking, which I do a lot of. You got a great toned body. I wish I looked that good. 🙂
angela milnes says
May 28, 2017 at 3:47 amWhat a good post and I think I need this tips too I would love to change my workouts too.
Shannon Gurnee says
May 28, 2017 at 1:27 amI have to admit that I do NOT work out when I’m traveling. These look like some good workout routines though!
Kristi says
May 27, 2017 at 11:33 pmWhat a great idea, finding and planning a workout that can go anywhere. I travel a lot and many of the places don’t have a gym so you gave some great ideas I can use.
Michelle Waller says
May 27, 2017 at 5:23 pmThis is a great workout to do while traveling. I am going to have to remember these when we go to the beach next week so I don’t start turning to lots of lubber.
Tara says
May 27, 2017 at 4:10 pmIt’s great that you are able to get your workouts in while traveling. I try to stay fit while traveling but it can be a struggle at times.
Seattle Travel Blogger says
May 27, 2017 at 4:06 pmThis is a good-looking hotel and it also appears to have your workout needs covered.
You posted a great article hear – I really like the incorporation of film flicks to show how to do the various exercises!
Kita Bryant says
May 27, 2017 at 1:38 pmYou go girl! It’s so hard for me to fit anything in when I’m traveling.
Kelly Hutchinson says
May 27, 2017 at 12:48 pmI love to stay in a hotel that has a nice workout room. I have gotten away from working out. I watch you and it makes me realize I need to get back to the gym pronto!
Lisa Collins says
May 27, 2017 at 10:21 amI have to travel in two weeks and the hotel room workout will come handy! I’m always looking for something like that to do in the room.
Brandy says
May 27, 2017 at 10:07 amWow this is really awesome. I love that you were able to get in all of these workouts while traveling, I didn’t really think about how exercise can truly help with anxiety due to traveling. Glad you shared some ways others can use hotel workout centers to get some exercise in too, easy to follow tips!
Tonia says
May 27, 2017 at 6:44 amThank you for sharing this workout. It’s exactly what I need right now. I just finished a 3 day refresh detox and I’m Tritons to get beach body ready. I love Townhouse Suites also. It’s one of my hotels of choice.
dana vento says
May 27, 2017 at 4:18 amGreat post, I changed my work out a month ago to a full body one based on your advice with great results.
Theresa says
May 26, 2017 at 11:43 pmMy legs hurt just watching you do this! lol Bringing protein powder on trips is a great way to help maintain good health during a time you just want to cheat on the diet and exercise.
gingermommyrants says
May 26, 2017 at 11:26 pmI always feel better if I stick to my workout schedule when I travel. It is only 30 mins out of day and it makes me feel recharged.
Claudia Krusch says
May 26, 2017 at 11:25 pmThere is always time for a workout. I always try to find a hotel that has a gym. This is a great workout.
Fariha says
May 26, 2017 at 10:14 pmI often “don’t get around” to doing anything about staying fit while I’m traveling. It seemed like too much effort. But you’ve made it seem achievable!
Randa says
May 26, 2017 at 10:13 pmIt can be so hard to stay fit while you travel. These are great tips for not losing your momentum.
Jennifer says
May 26, 2017 at 8:59 pmGreat hotel workout! I love it when hotels feature gyms for their guests because then you can keep up with your regular workout routine.
JenellBStewart says
May 26, 2017 at 8:47 pmAre you fu*king kidding me! Girl you are life goals! I will be going to the gym in the morning!
kristin says
May 26, 2017 at 8:24 pmI always check out the gym whenever I stay places. It’s a must, and so I can plan my workout accordingly. Great tips here, you’re inspirational!
Connie says
May 26, 2017 at 5:50 pmYou have inspired me to do my workouts while on my vacation. Thanks for sharing.
Mitch says
May 26, 2017 at 5:45 pmGood for you! I take my gym shorts with me when I travel and the last trip is the first time I actually put them on! Although there equipment wasn’t to my liking, but it was progress! Meanwhile, you took great advantage, love your workout photos!
Amy Desrosiers says
May 26, 2017 at 5:31 pmI love that you are fitting your workout routine into your stay. I got to get on my deep squat game big time!
Marcie W. says
May 26, 2017 at 4:53 pmI really appreciate hotels that offer a full gym, especially when I am traveling for business. My typical leg day involves a lot of strength machines, so I look forward to breaking that routine and giving some of your suggested exercises a try!
Meagan says
May 26, 2017 at 4:27 pmI love a good workout. I really need to start doing some work with weights in case I can’t make it to my gym at times.
Pam Wattenbarger says
May 26, 2017 at 3:31 pmI always let fitness fall by the wayside when I travel. I need to take some tips from you!
Catherine Sargent says
May 26, 2017 at 2:51 pmThat looks like a really nice gym. I always say I am going to use the gym in the hotel, but I never seem to get around to it. On occasion I will go for a swim to get some exercise when I travel.
Sarah says
May 26, 2017 at 2:03 pmThe hotel’s never seem to advertise their fitness centers much. I know I was looking for a way to get a little walking in, while it rained on vacation and I found an empty fitness center with t.v.’s, treadmills, lots of other equipment, and free snacks. The free snacks got me in the door, but I definitely used the treadmill a bit as well.
Cathi Crismon says
May 26, 2017 at 1:41 pmYou amaze me Chanelle! I’ve never given much thought to the gym or fitness center in a hotel. You’ve inspired me to get it together and get fit while traveling.
susan says
May 26, 2017 at 12:58 pmWhen I travel I always say to myself, I am going to use the gym at the hotel this time… I have to really kick myself in gear and do it this time!
Rachel Ferrucci says
May 26, 2017 at 12:38 pmChanelle I feel like I need to have you on speed dial and use you as my coach. You always inspire me to work out.
Trish says
May 26, 2017 at 11:19 amThis is great info! I find it hard to work out when I am traveling, but this post really makes it easy. I’m so glad you posted this, especially with the summer travel season ahead.
Divya says
May 26, 2017 at 11:06 amThis is awesome! I’m experiencing the same anxiety because we’re about to go on a cruise and I feel like it’s not going to have everything i Need to keep up with my fitness routine!
Vera Sweeney says
May 26, 2017 at 10:57 amThank you for sharing this! I travel all the time, so this is perfect for me. I never stop working out because of travel unless I absolutely have to.
Neely Moldovan says
May 26, 2017 at 10:46 amFitting workouts in to travel plans is so important t ome. We are going to chicago in August and I have already scoped the gym out!
Neha says
May 26, 2017 at 10:45 amStaying fit is essential, it’s the body where we will live for rest of our lives, these exercise look quite difficult, though, I do yoga and some stretching to maintain the kilos.
Stacie @ Divine Lifestyle says
May 26, 2017 at 10:24 amThank you so much for sharing this! I travel all the time, and it can be hard for me to workout, mainly because I give myself too many excuses. This takes those away.
Jeanette says
May 26, 2017 at 10:06 amI am just about to go on vacation and I’m going to try to keep up on my exercising. I have been doing really well and I don’t want to drop off. I will keep in mind what you’re doing here.
Ashley S says
May 26, 2017 at 9:20 amI’m always bad about working out when I travel. These are good to know!! Thanks for sharing.
Milena says
May 26, 2017 at 6:53 amI alwasy say I’m going to workout when I travel and I never do. I certainly admire your dedication.
Paula Atwell says
May 25, 2017 at 8:08 pmI already have enough trouble getting my workout in on regular days. Almost never do it when I travel. 🙂
Pamela King says
May 25, 2017 at 7:53 pmLook, if me working out while I travel will give me a body like yours, then let me get to the hotel gym LOL Thanks for these great tips tho…..
Brandi Crawford says
May 25, 2017 at 5:37 pmI love this post. I typically workout when I travel too. I’m with ya…most hotel gyms focus on cardio. It’s great to find one that offers more amenities. These are great workouts. I love that I can do these at home, too!
Alissa Apel says
May 25, 2017 at 3:53 pmI could do all of these at home! How great! Thanks for sharing!!!
Rebecca Bryant says
May 25, 2017 at 2:03 pmThat is wonderful you got in your workout. I should me more aware of getting in my exercise on vacation but I alway get too lazy.
Ashley says
May 25, 2017 at 1:58 pmYou are a warrior! I am the worse slacker when it comes to travel. I do not make time for fitness but I know I should!