Simple & Effective Workouts While Traveling to Keep up Momentum

How do you sneak in a workout when you’re traveling across states or overseas? Workouts while traveling aren’t easy to pull off, even for athletes. 

You’re either triple-checking your backpack to make sure you didn’t forget anything. Or checking your schedule and play-by-plays to prepare for the next match. 

No space or time? No problem. Keep reading for our roundup of ideas to squeeze in a few workouts while traveling. 

Best Workouts While Traveling

1. The Travel Strength Circuit 

Most hotels have a gym, and you can do a few exercises there quite quickly. But what if you’re limited to a mere half hour between meet-and-greets or coaching sessions? 

The Travel Strength Circuit is a workout you can do while traveling with limited space, so it’s a great option during a short hotel break. 

It consists of four bodyweight exercises, 6-12 reps each. Set a timer for as little or as long as you want (ideally 15 to 25 minutes) and see how many sets you can complete. 

Here’s the breakdown: 

• Bodyweight glute bridge: Your DVRGE backpack has a few compartments where you can pack a workout band for extra resistance during this exercise. 

• Plank to push-up: Keep a flat back and strong core as you switch from low to high plank in this exercise. 

• Reverse lunge: Maintain a straight posture while alternating lunges on each leg. 

• Dead bug: Lie down on your back and alternate moving your opposite leg, and warm up and down while activating your core. 

2. The Stairs 

Need a cardio fix after hours of sitting on a plane? The stairs are the ultimate exercise snack and travel-friendly workout. Plus, they don’t require any planning and keep your travel stress-free. 

Skip the hotel elevator and boost your cardiovascular endurance with a stair session. You’ll experience a great cardio boost and sculpt your glutes and quads. If you want to up the ante, fill your Tactical Travel Backpack with some gear to sweat even more on your climb. 

A nice bonus? Stairs have been proven to improve your problem-solving and cognitive abilities, which can help you keep your head in the game during your next match. 

3. Hotel Gym Pump: Dumbbell workouts while traveling

As an athlete, you probably pack several sports essentials for your trip, like running shoes, resistance bands, supplements, and extra socks. While our DVRGE backpack has plenty of compartments for your gear, you might opt out of bringing your dumbbells. 

If dumbbells are an important part of your routine, you can usually sneak in a quick dumbbell routine at your hotel gym. Go in with a set routine and avoid the cardio and cable machines. Dumbbells are easy to take out and run through quick routines. 

Here are a few quick ideas for a dumbbell circuit in your gym. You should be able to complete them in under 30 minutes. 

Lower body dumbbell workout

3 sets of: 

• Deadlifts: 12 reps

• Goblet squats: 12 reps

• Reverse lunges: 10 reps each leg

• Weighted glute bridge: 12 reps

• Jump squat finisher: 30 seconds

Upper body dumbbell workout: 

3 sets of: 

• Deadlifts: 12 reps

• Goblet squats: 12 reps

• Reverse lunges: 10 reps each leg

• Weighted glute bridge: 12 reps

• Jump squat finisher: 30 seconds

Full body dumbbell workout

3 sets of 

• Squat to overhead press: 12 reps

• Reverse lunge to bicep girl: 12 reps each leg/arm

• Squat pulse: 12 reps

• Push-ups: 12 reps

• Burpee finisher: 30 seconds

Try Workouts While Traveling with DVRGE!

As an athlete, your workout routine is sacred. Traveling can shake up your regular routine. But the right workouts while traveling can help you maintain your focus and feel grounded, even when you’re scrambling to catch a flight or game. 

The best part? The right backpack gives you immense flexibility with workouts while traveling. Our DVRGE backpacks are known for their durable fabric and functional design. Abundant compartments help you feel organized, and give every item their own place. The internal Shelf helps you separate your necessities for easy access, and you can prop up things like bands or electronics and grab them easily.

Ready for an elevated travel experience? Check out our DVRGE backpacks today!