Travelling frequently can be highly stressful: You’re aching from sitting for too long; your sleep, diet, and schedule are off your usual routine; and it’s all too easy to catch a virus from that sniffling passenger next to you on the plane.

If you want to keep up with your fitness regime without overtraining, you need to account for these factors. Your first priority should be working on your posture and mobility, which we’ve covered in the previous article.

Once you have that down, focus on working out, but only if you have enough energy for it. The workouts should be simple, but effective. We’ve put together a few basic movement patterns that encourage muscular balance.

Switch up the level of intensity if you feel up to the challenge. But remember: Form is key if you want to get the most out of these exercises and stay away from injury. Progress only when you can perform the exercises with sound technique.

As our beloved Enciks in the Singapore Armed Forces always say in Hokkien – smart can already, don’t act smart.

The Equipment 

Besides the massage ball and foam roller that you’ll need for mobility work and stretching, the only other equipment required is a resistance band and a small towel. These will help provide you with sufficient challenge in the following exercises. You can test the resistance level of these bands at some stores, before purchasing them.

1 Equipment

You can string these exercises together in a circuit, getting as many good repetitions as you can within thirty seconds before moving on to the next exercise. Rest for thirty seconds to a minute in between each set.

Exercise 1: Burpees

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Exercise 2: Resistance Band Deadlift

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Exercise 3: Glut Bridge

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Exercise 4: Pushup

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Exercise 5: Pushup With Resistance Band

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Exercise 6: Row

I stumbled upon this idea from some time ago. Roll up a towel – you can use this as a handle for rows. Start in a sitting position, with your legs and arms straightened out, and have your knees and ankles touching. Slip the rolled-up-towel through both ends of the resistance band, and strap the middle of the resistance band across your mid-foot. From your starting position, retract your shoulders (but don’t shrug your shoulders) and keep a proud chest as you pull the “handle” towards your sternum. Pull your elbows as far back as possible while keeping a proud chest and retracted shoulders. Squeeze your shoulder blades together as you perform this movement. Return to starting position under control.


Exercise 7 – Squats

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A Note on Proper Squat Form

There are many common errors in the squat that could arise due to 1) Strength issue 2) lack of motor control 3) tightness and lack of mobility. These issues require a lot more explanation than what this article has space for, but it is important to be aware of these basic errors first:

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Remember: Prioritise your mobility work before anything else, and choose an intensity level that you can perform safely. It’s not worth it to travel with a frustrating strain in your neck, just because your body was not prepared for the workout.

Godspeed, and stay in the grind!

Learn more about Grit Gym’s programmes, schedules and general philosophy towards fitness here. Join The Resistance.

about Gene Leong

Gene Leong CSCS is the co-founder of Grit Gym. Besides running the day-to-day business operations, he is a Strength and Conditioning coach, and a Brazilian Jiu Jitsu competitor. He has coached clients from various walks of life, from high-level athletes to senior citizens and jet-setting businessmen. Having transformed his own lifestyle from an incredibly sedentary background to being a competitive BJJ athlete, Gene’s primary concern when it comes to fitness is crafting programmes that are practical, safe, sustainable in results, and grounded in hard science, with tested and proven methods, not gimmicks.

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