It would be great if your life revolved around your workout schedule, but this is rarely true. And no matter how well you prioritize your fitness routine, traveling can easily throw you off your game. Fortunately, with some careful planning, you can keep the momentum going even while you’re on the road.
无论是出于商务还是娱乐，旅行都不必破坏您的一致性。毕竟，consistency is the number 1 thing这使您更接近实现健身目标。我们已经为您的酒店提供了整整一周的锻炼，并使用最少的设备和有限的时间进行。
SCHEDULE
该计划使您在周一至周五涵盖了力量训练，有氧运动和恢复锻炼。We know travel weekends are most likely spent with family, friends or coworkers (or traveling back home), so we planned five days of workouts during the workweek — but you don’t necessarily have to do them back-to-back if you’d rather rest one or two days during the week.
周一：Lower-Body Strength
Tuesday:Upper-Body Strength
Wednesday:有氧运动
周四：全身强度/高强度间隔训练（HIIT）
星期五：Recovery
MONDAY: LOWER BODY STRENGTH
Time:30–35分钟
Equipment:Dumbbells
Perform each exercise with a moderately challenging weight (or just use your bodyweight, if desired). Use a slow and controlled tempo during the eccentric (i.e., lowering) phase and then a fast-yet-smooth tempo during the concentric (i.e., lifting) phase. Rest for 30–60 seconds between sets.
1. Dumbbell Goblet Squat:4 sets x 6–8 reps
2. Dumbbell Romanian Deadlift:4 sets x 6–8 reps
3. Dumbbell Reverse Lunge:3套x 10重复
4. Single-Leg Hip Thrust (upper back on bench, couch or floor):3 sets x 12 reps per side
5. Dead Bugs:3 sets x 12 reps per side
TUESDAY: UPPER BODY STRENGTH
Time:25–30 minutes
Equipment:Dumbbells, resistance bands
Perform each exercise with a moderately challenging weight (or just use your bodyweight, if desired). Use a slow and controlled tempo during the eccentric (i.e., lowering) phase and then a fast-yet-smooth tempo during the concentric (i.e., lifting) phase. Rest for 30–60 seconds between sets.
1. Dumbbell Floor Press:4 sets x 8–10 reps
2.弯曲的哑铃行：4 sets x 8–10 reps
3.俯卧撑（如果需要，将手抬高在长凳或墙上）：3套X 10–12代表
4. Band Pull-Aparts:3 sets x 15–20 reps
5. Front Plank:3套x 15–30秒
星期三：有氧运动
Time:30–45 minutes
Equipment:Treadmill, stationary bike or nature!
Congrats, you’re halfway through the week! After crushing two strength workouts, it’s time to dial down the intensity with a cardio workout. You’ve got some options here, so pick your favorite.
选项1：运行（户外或跑步机）
Option 2: Stationary bike
Perform a 5-minute warmup at an easy pace, then 25–30 minutes at 60–70 percent effort. Use the talk test to moderate your pace, meaning you should be able to have a conversation with someone during the entire workout (without gasping for air).
Pro tip: Going for a run outdoors is one of the best ways to explore a new city and take in the scenery.Residence Inn makes it easy to stay active while traveling with itsRI Runsprogram, 2–4-mile local mapped running routes that start and end at the hotel. Find the routes in theMapMyFitness app, and explore the city while you exercise.
星期四：全身力量/HIIT
Time:15–20 minutes
Equipment:Dumbbells
Now that the soreness from Monday and Tuesday has worn off, it’s time to hit another strength workout. This time you’ll hit every muscle from head to toe with just four exercises, using High-Intensity Interval Training (HIIT) to get maximum work done in minimum time. Perform each exercise with a light weight (or your bodyweight) and move as quickly as you can while maintaining perfect technique.
完成4-6轮，在回合之间休息30秒
1.哑铃秋千：15 reps
2. Dumbbell Thruster:15 reps
3. Mountain Climbers:15 reps per side
4. Side Plank:每侧15秒
FRIDAY: RECOVERY
Time:20–30 minutes
毕竟，您将需要（需要！）恢复一天。花一些时间呼吸并进行基本的瑜伽姿势，以帮助伸展，增强和恢复。在此例行过程中，专注于呼吸，从鼻子上吸入并通过嘴呼气，当您从姿势到姿势平稳而缓慢地过渡。
Perform each pose in order, completing 3 rounds
1.鸽子姿势：6呼吸per side
2. Child’s Pose:6呼吸
3. Cat/Cow:6呼吸each
4.向下狗：6呼吸
