How do you go to the gym if you’re out of town? How do you make sure you eat well when you can’t cook at home? How do you ensure that you’re taking care of your body?

Ugh, it’s been a LONG day. I travel for work generally every other week and it’s wicked hard to keep up a healthy lifestyle.

When I think of training arms, I usually think about hitting the weights at the gym. Today, I wanted to go over some key exercises that you CAN do at pretty much any hotel that has a gym, and most of this routine you won’t even need a gym!

I always stay at a hotel that at least has a fitness facility. That can mean that there is a room with a treadmill in it, or it can mean there is a whole rack of weights. You never know!

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Arm Circles: Standing up, move your arms in forward circles for 30 seconds, and then backwards for 30 seconds.

Push-Ups: Get in plank position with your hands shoulder width apart. BONUS: Put your hands in a diamond shape for a harder training. 15 per set.

Decline Push-Ups: Create a decline by resting your feet on a box, bench or exercise ball with your hands on the floor shoulder width apart. Bring your elbows to a 90 degree elbow. You will feel more tension in your shoulders and upper arms. 15 per set.

Tricep Dips: Position your hands shoulder width apart on a bench or box, slide your butt off of the bench with your legs straight. Slightly bend your elbows and make sure to keep tension on your triceps and not your elbow joints. 10 per set.

Planks: Place forearms on the ground parallel to the body, keep your butt and abs tucked in, hold for 45 seconds.

Planks with Dips: Get in plank position, but drop your left side to the ground, then rotate your right side to the ground. You will feel this in your oblique muscles. Continue for 45 seconds.

Decline Mountain Climbers: Get in handstand position using a wall for support, hands shoulder width apart. Slowly bring your left knee in to your stomach, then straighten. Next bring your right knee in to your abs and straighten. 20 times each side.

Medicine Ball Sit Up Throws: Grab a medicine ball and get in a sit-up position. Bring the medicine ball over your head so that your arms are parallel to the floor, holding the ball. As you curl your abdomen to do a full sit up, bring the medicine ball with you. At the peak of the sit-up, toss the all in the air and then catch it. Once the ball is caught, release your position and decline back down to the ground bringing the ball back above your head.

All of these exercises are able to be done with little to no equipment! And I promise you – your arms WILL feel the burn if you push yourself and do it correctly. The key to these exercises is form!

Let’s continue to travel, but live a healthy life along the way 🙂

Xo, Dev