Checklist for Your Travel Workout

01/31/2011 - Amy Eisenson

Suitcase Workout Equipment


  • Resistance Bands for strength training
  • Water Bottles for strength training and for hydration
  • Water Weights (available at and other online retailers) for strength training
  • Long Towel for stretching
  • Jump Rope for cardio exercise
  • Portable DVD player and Fitness DVD’s for cardio/strength/flexibility
  • Pedometer (measures steps while walking) for cardio exercise


Workouts Centers while Traveling


  • Hotel Gyms- try to stay at a hotel that has a fitness facility on site


  • Guest Passes at Local Fitness Centers-. These passes are usually very inexpensive and can be purchased by the day or multiple days (if you have a family member who has a gym membership they may be able to get free guest passes).
  • Hotels without gyms may have an agreement with a local facility for use by hotel guest. Ask at the Check-in or concierge desks.


Sample Suitcase Workout
(30 minutes total program time.)

  1. 5-minute warm-up-Walk, jog, run in place, jump rope, jumping jacks or combination of all of these.
  2. 3-minutes of abdominals exercise-Lie down on your back and do crunches, with legs up and crossed to protect the lower back. Then exercise your oblique muscles, crossing one leg over the other at the ankles and bringing your opposite elbow to knee. Do both sides. For your "lower" abdominals, bring your legs straight up and cross them. Feeling the work in the lower section of your abdominals, raise your pelvis off the ground approximately one inch and repeat.
  3. 2 minutes of squats- Use the water bottles in your hands.
  4. 2 minutes of lunges-Use the water bottles in your hands.
  5. 2 minutes of side leg raises, lying on the floor
  6. 2 minutes of glut kickbacks, ending with straight leg pulses
  7. 1 minute of biceps curls, using the water bottles.
  8. 1 minute of triceps work with water bottles extended over head, or using chair dips
  9. 1 minute of seated shoulder press with water bottles
  10. 1 minute of side lateral raises with water bottles
  11. 1 minute of seated rear lateral raises with water bottles
  12. 2 minutes of pushups-Do two sets to max.
  13. 2 minutes of seated rows with towel-Wrap the towel around a bed frame leg or other stationary object and pull yourself in instead of pulling the weight out.
  14.  5-minute stretching routine-Use the towel to stretch the hamstrings.