Current International COVID-19 Travel Requirements Here
By Victoria Brown

Mindset Coach

In the past year, many of us found an exercise routine that worked from home. However, now that traveling is back (thank goodness!), it’s sometimes hard to stick to your routine when you’re out of town and on the go — especially if you have a jam-packed day and are tight on space in your hotel room. It’s super important to maintain our routines, even when we are away. It’s been proven that a lack of routine can increase stress levels and anxiety, and make us feel overwhelmed. There’s no downside to carving time out of your day for you, even if that time is limited.

Great examples of practices to add to your routine are:

  • Journaling
  • Meditation
  • Movement

All of these practices are great for maintaining our mental health and prioritizing our well-being. There is a domino effect that occurs when you choose something that contributes to your best self — the result is that you feel inspired to continue making similar choices. These good choices compound over time and lead to a more purpose-driven life.

You can journal by doing a brain dump of everything you are thinking or feeling in the moment. Taking thoughts from your mind to paper can be extremely helpful for your overall mood.

You can meditate by finding a comfortable place in your hotel room to be still, and connect to your breath. There are tons of apps and YouTube videos to guide you through a quick practice.

Lastly, the only bad workout is the one you didn’t do. So, if you only have 20 minutes to spare, here’s a quick upper-body and core workout for you to try. This workout — created for all levels — will allow you to prioritize movement while on the go, so you don’t lose momentum on your fitness journey.

20-Minute, No-Equipment Upper Body and Core Workout

Directions: Perform each exercise for 45 seconds, followed by a 15-second rest between movements. Complete three rounds total, with a one-minute rest in between rounds.

Begin with a warm-up:

  • 15 Jumping jacks
  • 15 Butt kicks
  • 15 High knees
  • 15 Standing squats

Exercises: 45 seconds, 15 seconds rest, 3 rounds

  • Shoulder taps
  • Leg lowers
  • Bicycle crunches
  • Push-ups
  • Glutes bridges
  • Mountain climbers

Cool Down

  • Crossbody shoulder stretch
  • Overhead triceps stretch
  • Upper trapezius (neck) stretch
  • Wrist extension/flexion stretch

Shoulder Taps

  • Begin in a high plank position with your feet slightly wider than your hips for added stability.
  • Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
  • Bring your left hand to your right shoulder and return it to the mat.
  • Continue alternating hands for 40 seconds.

Leg Lowers

  • Lie on your back with your legs straight up, perpendicular to the floor.
  • Bring your elbows out to your sides and your arms to your chest, making a fist with each hand.
  • Keeping your foot flat and your core engaged, slowly lower your left leg toward the mat, pausing a few inches before your heel touches the floor. Make sure your lower back stays anchored to the mat.
  • Press your elbows into the mat and squeeze your core as you raise the leg back to starting position.
  • Repeat with your right leg, and continue alternating sides for 40 seconds.

Bicycle Crunches

  • Lie on your back, with both hands placed behind your head.
  • Inhale and squeeze your core as you crunch your elbow to your opposite knee.
  • Exhale as you lower back to the starting position. Keep your core engaged and move with control, making sure to not pull on your neck.
  • Continue alternating sides for 40 seconds.


  • Start in a plank position with your arms and legs straight, shoulders above your wrists, core engaged.
  • As you inhale, slowly bend your elbows, keeping them close to your sides as you lower your body toward the floor.
  • As you exhale, press your palms into the floor and straighten your elbows, keeping your core tight.
  • Continue this movement for 40 seconds.

Glutes Bridges

  • Lie on your back with your feet about 12 inches from your butt. Place your hands slightly out to the side with your palms facing up.
  • Press your heels into the ground and lift your pelvis up until your knees, pelvis and shoulders form a straight line.
  • Continue squeezing through your glutes and hamstrings, lowering and lifting for 40 seconds. Make sure to keep your core engaged throughout.

Mountain Climbers

  • Start in a plank position with your arms and legs straight, shoulders above your wrists, core engaged.
  • Drive your knee towards your opposite elbow, then switch legs, repeating as quickly as possible over and over, squeezing through your core to support your low back.
  • Continue alternating sides for 40 seconds.

One of the most common misconceptions when it comes to working out is that you need to do it for at least 45 minutes to an hour in order for it to be effective, and that simply isn’t true. You can get a really great workout in 20 minutes. Feel proud of yourself for showing up and putting in the work — especially when you’re away from home and your normal routine. You got this!

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