How I Stay Motivated On The Road

View More: motivated to keep with your fitness routine while traveling is beyond hard. There are so many distractions, things to do and people to see, who has time to work out? Admittedly, sometimes there aren’t enough hours in the day and you either can’t get in a gym sesh or don’t want to because you are too busy exploring. Believe me I get it! But there is balance to be found even when on the road.

When I’m traveling for work or for fun, I try to at least get a good workout in once or twice. I don’t let it dictate my schedule or get in the way of my plans, I just make it a priority to get it done. After all, if you can spare an hour or two, then you have no excuse.
I normally try to drop into a Crossfit when I’m on the road because I love seeing how the different gyms are run, plus I always seem to make a new friend and get a killer new t-shirt as well. But if my time is even more limited and I don’t think I will have time to make it to Crossfit, I will head to the hotel gym. This is one of the last places that I will resort to for a workout but hey it gets the job done. I have broken down a few of my go-to moves to target the upper body and abs when I have limited time and equipment but want the maximum burn.

dumbell tricep extensions

Lanston Sport

Dumbell Tricep Extension

Target Areas: Triceps, Upper Back,

To do an overhead tricep extension, stand with your feet hip-width apart or sit on a high-back weight bench. Grasp a dumbbell with both hands and extend your arms overhead. Bend your elbows to lower the weight behind you, stopping just before the weight hits the back of the head. Repeat for 12 reps x 4 sets

push up row push up row

Dumbell Pushup + Row

Target Areas: Chest, Upper Back, Abs

Place a pair of dumbbells, slightly wider than shoulder width apart. Set yourself in a pushup position with hands on dumbbells. Lower your body to the floor, pause, then complete 1 push up. Once you’re back in the starting position, row the dumbbell on one side to the side of your chest by pulling the dumbbell upwards. Pause, then lower the dumbbell back down, and repeat the same movement with your other arm. Repeat for 10 reps X 3 sets.

how to do pull ups pull ups

Pull Ups

Target Muscles: Back, Shoulders, Arms

Hang on a bar with your hands more than shoulder width apart. Pull until the bar reaches chin level and then pause. Repeat for as many as you can do x 3 sets. If you are still working on your pull up, stand on a box and hang with your chin above the bar. Lower yourself down slowly for 5 seconds each time. This will target the same muscles and if you stick with this movement, it will help you achieve your first pull up! Max pull ups x 3 sets. 

knee raises

Knee Raises

Target Muscles: Abs and Hip Flexors

Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Lift your knees up to your chest and back down for one rep. Repeat for 12 reps x 3 sets. 

Treadmill workout Treadmill workout

Treadmill Intervals

Target Muscles: Full Body Workout (Cardio)

Find an incline of 0-1
Minute 1: easy pace to warm up (walk or run)
Minute 2: moderate to hard pace to finish warm up
Minute 3: 6 mph – moderate run
Minute 4: 7 mph – hard run
Minute 5: 8 mph – sprint
Minute 6-11: Repeat set of 6-7-8 mph runs three more times

Minute 12: 5 mph – jog

Minute 13-15: easy pace to cool down


Throw on a leather vest and some high top sneaks and you are ready to explore!

Embassy Row Hotel DC Embassy Row Hotel Embassy Row Hotel  Athleisure @fiftytwothursdays Fitness Blogger

Sarah is wearing: Leather Vest (Top Shop old similar here), Top (Lanston Sport c/0), Leggings (Lanston Sport c/o), Sports Bra (Vipe Activewear c/o), Tennis Shoes (Nike), High Tops (Isabel Marrant), Choker (Forever 21), Sunglasses (Forever 21).

Side Note: As you all know, I have tried and tested a ton of activewear and Lanston Sport is beyond the softest out there. If you are into being super comfy when you workout, then you need to check out Lanston!

Shop Similar Athletic looks below:

Photos by Emma Weiss Photography taken at Embassy Row Hotel in DC



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