Train Now, Travel Like a Pro Later
Spring Break is almost here! But before you jet off to paradise, let’s talk about the real reason you need to train—not just to look great in vacation photos, but to survive the trip without throwing out your back, pulling a hamstring, or needing a margarita IV drip by day two.
If last year’s vacation left you limping, sore, or questioning your life choices, it’s time for a pre-travel strength and conditioning plan. Each week, we’ll focus on real-life travel scenarios and the exercises that will save you from becoming a vacation casualty.
Week 1: The Overhead Bin Incident (Shoulder & Core Strength)
Last year, did you…
🚨 Throw out your back hoisting your carry-on into the overhead compartment?
🚨 Nearly drop your suitcase on the guy in 14B?
Try These Exercises:
✔ Overhead Press – So you can lift that bag like a flight attendant.
✔ Dead Hangs or Lat Pulldowns – To build grip strength for suitcase-wrangling.
✔ Plank Variations – Because core stability = fewer embarrassing wobbles in the aisle.
Week 2: The Luggage Haul (Grip & Arm Strength)
Last year, did you…
🚨 Feel your biceps give out while dragging your suitcase across the airport terminal?
🚨 Strain your wrist and forearm on those 100-pound rolling bags?
Try These Exercises:
✔ Farmer’s Carries – Train your grip so you don’t lose a wheelie bag at full speed.
✔ Bicep Curls & Hammer Curls – For luggage-lifting endurance.
✔ Wrist Curls & Reverse Curls – To avoid forearm fatigue before reaching the hotel bar.
Week 3: Poolside Survival Training (Leg & Lower Body Strength)
Last year, did you…
🚨 Feel like a baby deer after climbing out of the pool?
🚨 Struggle to chase down your sunhat when the wind took it?
Try These Exercises:
✔ Step-Ups & Bulgarian Split Squats – To own those slippery pool steps.
✔ Calf Raises – For long walks on the beach… without cramping up.
✔ Single-Leg Balance Drills – So you don’t faceplant in the resort lobby.
Week 4: The Endless Line (Endurance & Posture Training)
Last year, did you…
🚨 Almost collapse waiting in the theme park security line?
🚨 Experience low back pain from standing at customs for an hour?
Try These Exercises:
✔ Wall Sits – Train those quads for long waits at baggage claim.
✔ Glute Bridges – Keep your lower back happy on the TSA shuffle.
✔ Seated Rows & Reverse Flys – So your posture survives long-haul flights.
Conclusion: Train Now, Vacation Like a Champ Later
You’ve got four weeks to build a body that can survive vacation stress—from carrying luggage to standing in endless lines. Do these exercises 3-4 times per week, and by the time your flight boards, you’ll be strong, mobile, and injury-proof (or at least strong enough to carry your own margaritas to the beach).
Now, book that trip and train like your vacation depends on it—because, let’s be real, it does.
