Workout for the Lower Body (Abs) Tri-set 1.
a) Squats at Close Stance without lifting weights b) Squats at Medium Stance with no weights c) Squats at Wide Stance with no weights Tri-set 2.
a) Lunges (Pressing w/ heels) with no weights b) One legged calf raises with no weights c) Leg raises This workout routine should be performed daily in your hotel room by alternating between Workout (A) one day and Workout (B) the next day. Each workout should consist of 5 sets and you should do as many repetitions as possible. Rest for one day between your workouts to let your muscles recover. A day will be enough because you are not lifting heavy weights. Each workout should include two tri-sets which should be done one after another with no rest. After the three exercises have been performed you can take one minute rest and start over training again.
If you want to achieve better cardiovascular effect and a quicker paced workout, carry on doing your exercises in circuit fashion up until you do all the 5 sets. When the tri-set 1 is finished you need to move on to tri-set 2. Take a minute rest between the sets or continue training with no rest. If you are training in circuit fashion without rest it is possible to get away without doing additional cardiovascular exercise. But if you still want to perform your traditional cardio exercises you can do a quick power walk for 20-30 minutes after the workout or in the morning when you get up if you rather do the resistance training at night. Bodybuilding Dieting Tips During Travel
It should be mentioned that dieting is the most difficult part of being a traveling bodybuilder. Here are a few suggestions which are necessary for keeping your usual diet plan:
1. The hotel where you are going to stay at should have refrigerator in the room and provide access to a microwave.
2. Find out the location of grocery stores where you can do your grocery shopping. Take with you plenty of Ziploc bags. 3. The day before leaving take a book bag full of chicken sealed on individual Ziploc bags. For carbohydrates you should take bags of ready brown rice. Put the sall bags of protein and brown rice in a large Ziploc bag. Also you may pack some Tupperware containers, Meal Replacement Packets (MRPs) and/or Ready-to-Drink (RTD) Shakes. You can be sure that you won't miss your regular meals while travelling following these tips.
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