STAYING FIT ON THE GO: HOW TO KEEP YOUR FITNESS UP WHILE TRAVELING
Vacations, work trips, and family visits don’t have to mean a break from your fitness routine. In fact, staying active while you’re away can boost your energy, improve your mood, and help you feel grounded—especially when your schedule is off and your nutrition is unpredictable.
At CrossFit Pegasus, we believe that fitness is a lifestyle, not just something that happens in the gym. That’s why we’re all about giving you tools to stay consistent, no matter where life takes you. Whether you're in a hotel gym, have access to a pool, or you're stuck with no equipment at all, we've got you covered.
And here’s another pro tip: **use your workouts as a chance to explore.** Go for a walk or run around the area you’re visiting. Take the long route back to the hotel. Find a local park, trail, or stair climb. You’ll get your steps in, breathe some fresh air, and maybe discover something new about the place you’re in. Win-win.
5 WORKOUTS FOR A BASIC HOTEL GYM
Even the most minimal hotel gyms usually have at least a treadmill, stationary bike, and a small set of dumbbells. These workouts are quick, effective, and adaptable:
1. Dumbbell Grinder
3 Rounds for Time:
- 400m Treadmill Run or .5-mile Bike
- 15 DB Thrusters
- 15 DB Deadlifts
- 15 DB Front Squats
2. Cardio + Core Burner
AMRAP 20:
- 200m Run
- 15 Sit-Ups
- 10 Dumbbell Snatches (alternating)
- 10 Push-Ups
3. Speed Circuit
5 Rounds for Time:
- 10 DB Power Cleans
- 10 Burpees
- 10 Air Squats
- 200m Run or .25-mile Bike
4. DB Ladder
Every Minute on the Minute (EMOM) for 12 Minutes:
- Minute 1: 5 DB Clean & Jerks
- Minute 2: 6 DB Front Squats
- Minute 3: 7 DB Push Presses
5. Interval Sprints & Strength
8 Rounds:
- 30 sec Sprint on Treadmill or Bike
- 30 sec DB Farmers Hold
- Rest 30 sec
3 POOL-BASED WORKOUTS
If your hotel has a pool, it opens up a fun and refreshing way to train. Here are a few quick hits:
1. Swim + Core EMOM
For 10 Minutes:
- Odd Minutes: Swim 1 Lap
- Even Minutes: 20 Flutter Kicks + 10 V-Ups
2. Poolside AMRAP
AMRAP 15:
- 25m Swim
- 10 Poolside Dips (use edge of the pool)
- 15 Air Squats
3. Swim Sprint Ladder
5 Rounds:
- Swim 25m
- Rest 30 sec
- Swim 50m
- Rest 1 min
Bonus: Water workouts are low-impact and great for recovery too!
5 BODYWEIGHT-ONLY WORKOUTS (NO GYM NEEDED)
Stuck in a hotel room or out in nature? No excuses! These bodyweight workouts are portable and potent:
1. The Classic 10-9-8...1
- Burpees
- Air Squats
- Sit-Ups
2. 20-Min AMRAP
- 5 Push-Ups
- 10 Sit-Ups
- 15 Air Squats
3. Tabata Burner (20s work / 10s rest x 8 rounds each)
- Jumping Lunges
- Plank Holds
- Push-Ups
4. 5 Rounds For Time
- 10 Hand-Release Push-Ups
- 15 Jump Squats
- 20 Mountain Climbers
5. Stair Sprint Sandwich
- 10 Min Stair Sprints (hotel stairwell if safe)
- Then:
- 50 Air Squats
- 40 Sit-Ups
- 30 Push-Ups
- 20 Burpees
- 10 Tuck Jumps
EXPLORE + MOVE = DOUBLE WIN
If your schedule allows, take a walk or jog through a local neighborhood, downtown area, or hiking trail. Use fitness as a way to **connect with your surroundings.**
Movement doesn’t have to be confined to the four walls of a gym. Sometimes the best workout is a sunrise run on the beach, a long walk through an old city, or stair repeats on a scenic overlook.
Fitness is freedom—and travel is the perfect time to feel it.
DON’T FORGET: PUSHPRESS HAS YOUR BACK
Our PushPress app includes daily at-home versions of our WODs—perfect for traveling, busy days, or when you just can’t make it into the gym. No more guesswork. Just open the app and get to work.
READY TO START YOUR FITNESS JOURNEY?
Whether you’re traveling or home in Altus, CrossFit Pegasus is here to help you stay strong, stay consistent, and stay connected to your goals.
👉 **Sign up for a free No Sweat Intro today:** (https://crossfitpegasus.pushpress.com/landing/plans/plan_f670403f271649)
Let’s keep moving—no matter where the road takes us.
