It always happens. Just when your diet is locked in and your training program is the best it’s ever been, you have to travel for work. Being off your usual schedule and away from the gym throws you off course. You miss your usual training. You have to eat in restaurants that may not have healthy choices. And the outdated cardio machines and rusty dumbbells in the hotel “fitness center” make you want to run back to your room to watch a movie.

But you need to look past all that. If you go in with a plan, hotel workouts can be quite effective. That you’re often the only one in the workout room can work to your advantage. There are no distractions, you can train without interruption and you won’t have to spend a lot of time adjusting complicated equipment.

Here are three workouts that employ only bands, dumbbells and your bodyweight.

Bodyweight Only Workout

(Perform 3 sets of 10 reps)

 1.5 Rep Single Leg Hip Thrusters

[youtube video=”Ec1PZIfJ–4″ /]

Skater Squats

[youtube video=”I32ef2RAEio” /]

Front Plank with Reach

[youtube video=”ncg8Qz1Gw5U” /]

Push-Up Taps

[youtube video=”k0mkOx9Oiao” /]

Bands Only Workout

(Perform 3 sets of 10 reps)

Band Resisted One-Arm Rows

[youtube video=”WgFoXqjTiV0″ /]

Band Pull-Apart Series

[youtube video=”G8YRXeCKzcY” /]

Squat Matrix (Front, Lateral, Tranverse)

[youtube video=”cMd_YCuImps” /]

Reverse Burpees

[youtube video=”rvLrGSoE9Pk” /]

Dumbbell Only Workout

(Perform 3 Sets of 10 reps)

Goblet Squat

[youtube video=”QQmzBdOcQ_0″ /]

Bat Wing Row Hold

[youtube video=”1K1L72HeeKI” /]

Renegade Rows

[youtube video=”0-Gn-_WFlnM” /]

Half Kneeling Curl and Press

[youtube video=”F28meZd-EjY” /]

Read more:

• On-the-Road Workout
• The Bedroom Bodyweight Workout
• Setting Up a Bodyweight Workout: Using Your Body as Resistance

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