Hey Doc, I was recommended your way to ask questions about getting in a good workout 4 to 5 times a week on the road while traveling for work. I’ve got kettle bells (2x 62lbs) and a complete set of undersun fitness bands. My primary focues is to get lean and stay lean. Any workout routines (I love fullbody) and nutrition direction would be greatly appreciated!! Look forward to hearing from you. I’m 29, 6’1, 230lba, 22-25% bf.
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Here’s a workout I did when I had a job requiring significant travel.
Set 10 coins and an analog watch on the dresser. Every 90 seconds do three exercises. My go-to was 10 push-ups followed immediately by 10 sit-ups followed immediately by 10 deep knee bends. After each set move a coin to a new pile. In 15 minutes (10coins/sets of 90 seconds) I would do 100 pushups, 100 sit-ups, and 100 deep knee bends.
The exercises can be varied. Not exactly an Olympic caliber workout but better than laying in bed watching tv.
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I travel 1 - 2x per week and if there’s a gym at the hotel, depending on the equipment, I’ll use the DBs for curls, lateral raises, tricep presses, etc., and simply use a 30/30/30 or 30/10/30 pace for those exercises and do push ups, chins and BW squats. If the hotel only offers treadmills, then a BW routine is a pretty easy alternative. Again, push ups, BW squats. Put a towel over the bathroom door for chins or handle for rows.
I’ve done any combination of the above in Paris, Taipei, NYC, etc. I also purchased an little tool from the Bullworker group called an Iso-Bow which is strong enough for chins or rows – it is always in the suitcase.
SuperSlow, 30/30/30 and 30-10-30 all work nicely with BW workouts.
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Also, keep in mind KBs aren’t really an HIT tool and are a repetitive/ballistic workout. When they hit the workout scene around 2000 via Dragon Door and Pavel, quite a few people bought into the hype and claims. Then the injuries started showing up, people like Ray Brennan confirmed the whole Soviet/Russian hype was that – they’re actually an old tool from Scotland that originated in the Highland Games, etc. I’ve got a Dragon Door 53lb and 72lb KB which I rarely use anymore – not a big fan of them.
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