5 Exercises For On-the-Go Workouts

Grand Teton National Park and Jackson Hole are havens for hikers, runners, walkers, and cardio seekers of all kinds. From paved trails to trail runs, there’s no shortage of outlets to get your cardio exercise in during your vacation. However, if you’re missing your regular weight training routine (and forgot to pack your bench, barbells, and 100-pound weights), here are a handful of exercises that are easy to do on the go and will still give you a great workout. 

While I am a certified group fitness instructor, I am not a personal trainer and these exercises should not be considered a personal workout plan. I am also not a medical professional and this is not a substitute for medical advice. Always consult your doctor if you have questions regarding a new fitness routine. 

Squats

The OG of lower body workouts, squats are staple for a reason. You already do a ton of squats in your everyday life (sitting in a chair), and there’s really no way to overdo it. Besides strengthening your body for activities of daily living, squats provide you with a complete lower body workout. Traveling with resistance bands like these is a great way to take your workout up a notch. They’re lightweight and take up hardly any room. I never travel without them.  Here’s a quick form check:

• Stand with feet shoulder-width apart (slightly wider is fine too), shoulders back and down, chest tall, and neutral spine.
• Your feet should point forward or just slightly outward. Hips move down and back while your knees track (follow) your toes.
• Knees should remain parallel the entire time and should not cave in.

Banded clamshells

While not as flashy or well-known as squats, this killer exercise will fire up your glutes and leave you burning. Clamshells specifically target the gluteus minimus which is responsible for stabilizing your hips. When these aren’t strong enough to do their job, they recruit other muscles to help which can result in pain and muscle imbalances. This exercise is also great for runners as it strengthens hips, improving running mechanics. Use your resistance band with these for a little more burn. Here’s how you do it. 

Tricep dips

Another classic exercise, the tricep dip can be done almost anywhere. And because most hotel rooms have a chair or coffee table, it makes these an ideal on-the-go exercise. As the name suggests, this move primarily targets the triceps. You may also feel it in your chest and shoulder muscles. These may be a little difficult if you have any wrist injuries or pain, but there are several variations that may work in those instances. For directions and variations, go here.

Mountain climbers

While some of you may actually be climbing mountains, this exercise will give you a less intense (but still effective) burn. While technically a cardio exercise, mountain climbers will work your hamstrings, glutes, core muscles, and lower back, all of which contribute to good posture and thereby, less pain. There are also several variations, including an incline version, which make this an inclusive move. Good form is key for the best workout and injury prevention.

• Get into a plank position with arms and hands directly under your shoulders. You want to keep a long line from your head to your toes. No arching of the back or bending at the hips. Think of keeping a yardstick flat on your back.
• Remain steady in the plank position. Though your lower body is moving, your upper body should have very little movement and should remain steady throughout your sets.
• Keep a consistent pace. Don’t rush through these or take them too fast. Keep the core engaged throughout the entire exercise.

Front raise with isometric hold

Don’t be deceived by this exercise. It’s harder than it looks. While this can be done without weights, you could also fill up two water bottles and use those for extra resistance. If you’re opting for no weight, really focus on those muscles you’re using for the most effective workout. Here’s how it’s done:

• Stand shoulder-width apart, shoulders back and down. Hold a water bottle (or not) in each hand palms facing in at hip level.
• Raise both arms in front of you until your arms are parallel to your shoulders.
• Hold at the top for a three-second count before lowering them back down.
• For more of a challenge, hold at the top for a slow 10-second count before lowering.

Have a favorite exercise that didn’t make our list? Let us know in the comments! Happy exercising.

Breanne Kunz was raised in the Pacific Northwest but grew up spending summers in Idaho and frequently visiting Jackson Hole, Grand Teton National Park, and Yellowstone National Park. She is a wife and mom who likes to write and travel and wants to travel more. She loves exercise and is a group fitness instructor.