If you’re on the go, pack out these 5 things to get in a good workout anywhere, even without access to a gym.
If you travel for work or, like me, you love to explore the world, maintaining a workout routine while on the road can be challenging. However, a travel-friendly training program coupled with fitness equipment that lightweight and can easily be packed into your suitcase will make your routine much more sustainable. Check out these items that I think everyone who is a fitness junkie should have in their suitcase:
1. TRX Suspension Trainer
One of the most versatile and effective tools for maintaining a workout while traveling is the TRX Suspension Trainer. This lightweight and portable piece of equipment allows you to push, pull, squat, hinge, rotate, and brace using your body weight as resistance. Simply anchor it to a sturdy door, tree, or any secure structure, and you’re ready for a challenging workout.
I spent years using a TRX in various client programming and this has enabled me to get creative with exercise selection. If you’re not used to using a TRX, the stability challenge alone will be a shock to your system.
The TRX takes up minimal space in your luggage, making it an ideal item to have in your suitcase.
2. Mini Resistance Bands
These mini bands are particularly good for targeting specific muscle groups, such as the hips, glutes (looking at you, monster walks), and shoulders, contributing to improved strength and stability.
This six pack of bands comes with varying resistance levels allowing you to use lighter bands for upper body movements, heavier bands for lower body movements, and most importantly progressive overload for both.
My favorite mini band exercises to include are lateral monster walks, psoas marches, banded wall sits, and clamshells.
3. Strength Bands
Compact for what they can be used for and incredibly effective, these resistance bands are a staple not only in my travel pack, but in my daily use at the gym as well. In my experience, Power Systems offers the best quality and will last you a very long time.
These bands come in resistances that range from extra light (2-6 pounds of resistance) to ultra heavy (over 200 pounds of resistance). While I think all would be great to have on rotation at the gym, the ones I would recommend for traveling include:
Orange (Extra Light), Reg (Light), Black (Medium), and Purple (Heavy). Men may want to consider adding in Green (Extra Heavy).
4. Lacrosse Ball / Mobility Tool
Myofascial release on the go. Cheap, light, and compact, lacrosse balls are my favorite mobility tool.
Using a lacrosse ball to apply pressure to areas with tension aids in breaking down adhesions and knots within the muscle and the surrounding fascia. Common trouble spots include the hips, hamstrings, shoulders, and back. This is also a great tool to use on the plane or in the airport while traveling.
Note: Cheap lacrosse balls are best. Don’t spend $20 on a rubber “mobility” ball that does the same job as a $6 lacrosse ball.
5. Sandbag or Sandbell
I love to include unconventional or odd objects in training programs, especially on durability days. Sandbags and sandbells are two of my favorite tools, but I particularly like a sandbag for travel because the handles make it much more versatile. In order for this to be worthwhile, you must be traveling to locations that will allow you to fill the inner packs with sand or another heavy malleable material. If you have access, this is the holy grail for resistance training on the go.
My suggestion is the Brute Force Athlete Adjustable Sandbag, which can be loaded anywhere from 25 to 75 pounds, making it a perfect total body tool. When empty, packs down super small and is very lightweight.
BONUS: Theragun Mini
This one isn’t an essential, but if you have the means to add it to your travel fitness bag, I highly recommend it.
The same percussion benefits of the full-sized Theragun, but in a compact size, making it very easy to stick in your carryon.
This model is also much quieter than it’s full-sized counterpart and other brands that offer a similar device.
Staying active and while traveling is not only possible, but enjoyable with the right fitness essentials. As your Coach, I can adapt your home program to using these implements, and I have a few programs written around using minimal equipment as well. I was recently told by a client that I can, “Destroy someone with a TRX, some resistance bands, a couple kettlebells and a sandbag,” which goes to show you absolutely do not need an extensive equipment list to maintain your training while away from home.
To keep all of these items neatly together, I will use a packing cube or small bag to contain everything and then store than in either my carryon or checked luggage.