Whether traveling for business or leisure, it is likely there will be an interruption in your daily fitness routine, along with your diet. This can cause setbacks and be irritating and demotivating for people progressing toward weight loss goals. It can also be frustrating for those who use working out as a release from the stresses in their everyday life. As a certified fitness professional and someone passionate about healthy living, I am here to share some favorite workout destinations, recipes, snack choices, restaurants and workouts that will help keep you on track with your fitness goals.

Remember, there is always something that can be done to get your heart rate up and your muscles moving, no matter where you are in the world. It’s all about whether you’re willing to make working out and healthy living a priority.

Here is a full-body workout routine that will keep you on track regardless of where you perform it.

What you will need: yourself and a phone timer. Please feel free to follow a visual demonstration of these workouts in the video below.

Warm Up (optional)

• 25 jumping jacks

Lower Body Block

• 10 squats
• 10 side lunges on each side
• 10 lunge to kick backs
• 20 squat pulses
• 15 frogger jumps
• Single leg deadlift (10 on each leg)
• Lying side leg raises (10 on each leg)
• Hip extensions (one full minute)
• Bear crawl

Upper Body Block

• 20 push-ups
• 20 triceps dips
• Up and down plank (30 seconds)
• Arm pulses up (30 seconds)
• Arm pulses down (30 seconds)
• 10 burpees

Core

• 25 sit-ups
• 25 toe reaches
• 20 reverse crunches
• 20 total Spidermans
• 20 leg raises
• 20 side plank dips on each side
• 20 roll ups

Cool Down/Stretch

• Cat/cow
• Cobra
• Cross-body arm stretch
• Standing toe reach
• Lying leg crossover
• Seated toe reach

Thank you everyone. I hope you managed to get a good sweat on!

— Christyn Pek, business development executive