SXS150 minutes of exercise travel plan

My routine is changing this week as I will be traveling for StrongbyStrand! I will be attending the beWellnessart festival in Cumberland MD. As excited as I am to be with a community focused on well being, I don’t want to let my focus on my own wellbeing slip.

Here is the plan I have for this week! I also included some links that show different variations to each yoga pose.

This plan focuses on bodyweight exercises, minimal equipment, and flexibility, so you can do it in your hotel room, a small gym, or even outdoors.

Travel-Friendly 150-Minute Weekly Exercise Plan

Day 1: Room Circuit (30 minutes)

Warm-up (5 minutes): March in place, arm circles, and dynamic stretches.
Circuit (3 rounds, 12 reps each):
- Bodyweight Squats: Stand with feet shoulder-width apart, lower down as if sitting in a chair, then stand back up.
- Push-ups: Modify by doing them on your knees or against a wall if needed.
- Lunges: Step forward with one leg, lower your body until both knees are at a 90-degree angle, then switch legs.
- Plank https://www.youtube.com/watch?v=4NG6APiZydI(30 seconds): Hold a plank position, keeping your core tight.
- Glute Bridges: https://www.youtube.com/watch?v=SBOiGbd-MUsLie on your back, feet flat on the floor, and lift your hips, squeezing your glutes.
Cool-down (5 minutes): Stretching, focusing on the legs, chest, and shoulders.

Day 2: Walk or Jog Around the Area (30 minutes)

Warm-up (5 minutes): Gentle walking and shoulder rolls.
Routine:
- Walk/Jog: Explore the area around your hotel or workplace. Aim for a moderate pace if walking or a light jog.
- Intervals (Optional): If you feel up to it, include some intervals (e.g., 1 minute of brisk walking or jogging followed by 2 minutes of slower pace).
Cool-down (5 minutes): Slow your pace, then do some gentle stretching.

Day 3: Resistance Band Workout (30 minutes)

Warm-up (5 minutes): Light cardio, like marching in place.
Circuit (3 rounds, 12 reps each):
- Resistance Band Rows: Secure the band under your feet or around a sturdy object and pull back as if rowing.
- Resistance Band Chest Press: Secure the band behind you and press forward.
- Banded Squats: Hold the band with both hands and step on it while performing squats for added resistance.
- Banded Lateral Walks: Place the band around your legs just above your knees and take steps to the side.
- Standing Bicep Curls: Stand on the band and curl the handles toward your shoulders.
Cool-down (5 minutes): Stretching, focusing on the upper body and legs.

Day 4: Yoga & Stretching (30 minutes)

Routine:
- Sun Salutations: A series of yoga poses to warm up the body and stretch key muscle groups.
- Warrior I and II: https://www.youtube.com/watch?v=q0uArP_e-rEFocus on balance and leg strength.
- Seated Forward Bend: Stretch your hamstrings and lower back.
- Cat-Cow Stretch: https://www.youtube.com/watch?v=s8OHyxNGovYOn hands and knees, alternate arching and rounding your back.
- Child’s Pose: https://www.youtube.com/watch?v=jV0sfq-5daMRelax and stretch the back and shoulders.
Cool-down: Deep breathing and Savasana to relax and reduce stress.

Day 5: Quick HIIT or Bodyweight Workout (30 minutes)

Warm-up (5 minutes): Light jogging in place or jumping jacks.
HIIT Circuit (20 minutes):
- Jumping Jacks (1 minute): Get the heart rate up.
- Bodyweight Squats (1 minute): Focus on speed and depth.
- Mountain Climbers (1 minute): Engage your core and increase the pace.
- High Knees (1 minute): Lift your knees high, running in place.
- Rest (1 minute): Walk in place or stand still.
- Repeat the circuit 3 times.
Cool-down (5 minutes): Stretching, focusing on the legs and hips.