Training While Travelling

Going on Vacation? Here’s How to Keep Your Gains Without Killing the Vibe

You’ve got a vacation coming up. You’re planning to explore, take 20,000 steps a day, and maybe indulge in a few extra meals and drinks. You might be thinking, “I’ll stay active—I’ll be walking everywhere!” And that’s awesome. Walking a lot is great for your health and your energy levels.

But let’s be real: walking alone won’t maintain your strength or progress in the gym. If you’ve been lifting consistently, building muscle, or chasing performance goals, those adaptations need a stimulus to stick around.

One of my coaches at a Tactical Strength & Conditioning seminar in Colorado said something that stuck with me:
“Get in at least one intense full-body session per week while you’re off your regular routine.”

It’s simple, effective, and a game-changer when you’re away from your normal gym flow. One solid session per week can help maintain your strength and muscle—and in some cases, you might even come back feeling stronger. Sometimes, the break from your typical routine is just what your body needs to bounce back refreshed.

I had this exact conversation with a client last week. The next piece of advice I gave them?
Do that workout early in the trip.

Brian Tracy calls it “eating the frog.” Do the hard thing first. Because when it’s just one session per week, it’s easy to keep pushing it off—until it doesn’t happen at all. Instead, take a quick look at your itinerary before you go. Find a local gym, a beach, a park, or even a hotel space where you can train. Block off 30–45 minutes and get it done.

Why does doing it early matter? Because it sets the tone. You’re telling yourself, “This matters to me.” And when you start the trip with that energy, you’re far more likely to get in a second or even third workout and make other choices that align with how you want to feel.

And here’s the mindset shift:
You’re not training on vacation because you have to. You’re doing it because you wantto feel good.

This is your decision—not your coach’s, not your gym’s, not a punishment for enjoying yourself. You’re choosing to train because it supports your goals, your energy, and your identity as someone who takes care of their body.

This one-session tactic won’t just help you feel stronger during your trip—it’ll also make it easier to get back into the groove once you’re home. You won’t have to restart from scratch or rebuild the habit. You’ll have stayed connected to it.

So yes, enjoy your vacation. Walk a ton. Eat the food. Sleep in.
But also carve out that one session. Your future self will thank you.

Not sure what to do for that one session? I’ve got you covered.

Below are three simple full-body workouts you can plug in based on where you are and what you have access to—gym, beach, or hotel.

Each workout is designed to train your entire body in 30–45 minutes, including warm-up and cooldown. Whether you’re lifting in a gym or doing bodyweight movements on the beach, the goal is the same: keep your muscles firing, your movement patterns sharp, and your mindset strong.

A few notes before you start:

• Tempo tells you how fast to perform each rep. A tempo like 30X1 means:
  
  • 3 seconds to lower the weight
    
  • 0 seconds pause at the bottom
    
  • X = explode up
    
  • 1 second pause at the top
    This helps you stay controlled and get more from each rep.
    
• Rest periods are listed beside each movement. Stick to them as best you can—don’t rush, but don’t scroll your phone for 5 minutes either.
  
• When you see something like 4 sets of 6 reps:
  Do 1–2 warm-up sets first, then choose a weight that feels challenging but allows good form. Use that same weight across all your working sets. No need to increase each set.
  
• Form first. You’re not chasing PRs on vacation. Move well, feel good, and get a little sweat on.
  
• Modify movements if needed. Can’t do pull-ups yet? Use a resistance band, an assisted machine, or swap for a lat pulldown. Burpees too much? Take out the push-up or do step-backs instead of jumps.
  
• Form > weight > speed. Always.
  

Now let’s get to it. Your future self will be glad you did.

1. FULL BODY GYM WORKOUT (Barbells + Dumbbells + Bodyweight)
Warm-up: 5–8 min bike or rower + mobility flow

A1. Front Squat – 40X1 x 6 reps x 4 sets (Rest 90s)
B1. DB Bench Press – 31X1 x 8 reps x 4 sets (Rest 60s)
B2. Pull-Ups or Assisted Pull-Ups – 30X1 x 8 reps x 4 sets (Rest 60s)
C1. Walking DB Lunges – 20X1 x 20 steps x 3 sets (Rest 45s)
C2. Hanging Knee or Leg Raises – Controlled x 10–15 reps x 3 sets (Rest 45s)
Cooldown: Walk 5 min + full body stretch

2. FULL BODY BEACH WORKOUT (Bodyweight Only)
Warm-up: Light jog 200m + hip flow + shoulder circles

3 Rounds for Quality

• 20 Air Squats
  
• 15 Push-Ups
  
• 10 Burpees
  
• 15 Jump Lunges (or regular if needed)
  
• 20m Bear Crawl
  
• 30s Plank Hold

Cooldown: Walk shoreline + stretch or swim

3. FULL BODY HOTEL WORKOUT (Machines Only)
Warm-up: 5 min treadmill or elliptical

A1. Leg Press – 30X1 x 10 reps x 4 sets (Rest 75s)
A2. Seated Chest Press – 31X1 x 10 reps x 4 sets (Rest 75s)
B1. Lat Pulldown (Wide Grip) – 31X1 x 10 reps x 3 sets (Rest 60s)
B2. Cable Lateral Raise (Single Arm) – 21X1 x 12 reps/side x 3 sets (Rest 60s)
C1. Seated Row – 30X1 x 10 reps x 3 sets (Rest 60s)
C2. Cable Crunch or Front Plank – x15 reps or 45s hold x 3 sets (Rest 45s)

Cooldown: 5–10 min walk + mobility or light foam roll

– Luke Amaral
Owner
MVMT Strength