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Staying On Track with Your Workout Routine As A Business Traveler

By Jeremiah Bair on Mar 23, 2018 11:46:00 PM
3 Minutes Reading Time


Life on the road can make staying in good health EXTREMELY difficult. This leads to many simply giving up on staying healthy altogether. However, you truly don’t have to sacrifice your fitness OR your career. You CAN have both.

Full Body Workouts

When traveling, simply finding enough time to get in them gym (or a gym at all, for that matter) is the biggest challenge.

This makes training 5-6 days/week programs extremely unrealistic.

Focus on FULL body workouts. Training 2-3 times a week in this fashion will allow you enough muscle damage/training frequency to continue to build muscle and strength.

DON’T try to split your training up into body parts. Studies show that training a muscle 2-3 times per week is optimal for growth.

For an incredible full body training program, check out MAPS ANYWHERE.

Focus On Multi-Joint Movements

When gym time is extremely limited, focus on the movements that will give you the biggest “bang for your buck”.

Focus on MULTI-JOINT movements. Movements, where where multiple joints and muscle groups are working at once, such as: squats, deadlifts, lunges, barbell and dumbbell row variations, Barbell and dumbbell press variations, chin-up variations, etc.

These movements require lots of different muscle groups to work at once, allowing you to effectively train the entire body in a short period of time.

Stay away from the machines. Machines are designed primarily to isolate specific muscle groups. Since our goal is to work as much muscle as possible, due to time constraints, machines aren’t an effective option.


Days where you don’t have access to a gym don’t have to be a loss! No gym access doesn’t mean you need to sit in front of the hotel t.v. all night. Get up and move! Go for a walk around the city, lunge around your hotel room, whatever, just keep your activity up.

For those that won’t have gym access for weeks on end, I HIGHLY recommend MAPS WHITE, which allows you to effectively train and progress the entire body using only bands and body weight.

Again, you don’t have to choose between fitness and a career on the road. With some discipline, both are achievable.

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Jeremiah Bair

Jeremiah is an ACSM certified Personal Trainer from Nebraska. He also has a Business Management Degree from the University of Nebraska-Lincoln. Over the last few years of his career as a personal trainer, he has fallen in love with the way fitness allows him to connect with people. Nothing is more rewarding to him than helping others transform into happier, more confident versions of themselves. His goal is to share his knowledge to help as many as possible lead long, healthy, and fulfilling lives.

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