Hello friends! How are you? I hope your week starts well! We’ll drive back from the Princess _ I’ll share the adventures in Friday Faves – and head home for exploring and all the holiday baking.
Today I wanted to talk a little about travel training and share a quick and fun one for you!
Traveling during the winter months can be magical… and also a bit disruptive to your routine. Between flights, family time, cold weather, and being outside your normal environment, workouts can often be the first thing you need to do.
The good news is that you don’t need a full gym or hours of time to get moving while traveling.
This winter travel workout is one of my favorite routines when I’m out of town. It’s fast, effective, and only requires one set of moderate dumbbells. You can do it in a hotel room, Airbnb, or even a small living space, and it hits your legs, glutes, core, and upper body while getting your heart rate up.
The goal is not to crush yourself; it is to move your body, maintain strength and feel good while traveling.
Why strength training while traveling is important
When you travel (especially in winter), you tend to move less, sleep less and inflammation can flare up.
Short full-body strength training sessions can help:
Maintain muscles and metabolism
Improve circulation after long travel days
Support energy levels
Reduce stiffness and joint pain
Keep stress hormones under control
This circuit-style workout gives you all that in under 30 minutes.
Warm-up (5–7 minutes)
Before jumping into the circuit, take a few minutes to warm up and get the blood flowing.
You can choose:
Brisk walking (outside or treadmill)
March in place
Dynamic movements such as:
Arm circles
Hip circles
Bodyweight squats
Walking lunges
Inchworms
Torso rotates
The goal is to feel warm and prepared in your body.
Winter travel barbell training circuit
You complete this circuit with one side and repeat with the other side. This ensures balanced strength and core involvement.
Aim to complete 2-3 rounds per side, resting between rounds if necessary.
1. Dumbbell swings x 30
(Hold one dumbbell with both hands)
Form signals:
Feet hip-width apart
Hinge at the hips (no squat)
Drive through your heels and squeeze your glutes
The barbell should swing to chest height using momentum from your hips, not your arms
Keep your spine neutral and core engaged
Why I love it: Builds glutes, hamstrings and strength while increasing heart rate.
2. Stationary lunges x 12 (each leg)
(Lead with one leg for the round)
Form signals:
Step one foot forward and stay planted
Lower your back knee straight down toward the floor
Front knee marks over the toes
Chest remains high, core tight
Push through the front heel to stand
Why it’s great: Strengthens the legs and glutes while improving balance.
3. Dumbbell squats x 15
Form signals:
Hold dumbbells at your sides or cup style
Sit back at your hips as if you were sitting in a chair
Keep your chest up and your weight in your heels
The knees run outward
Exhale while standing
4. Lateral lunges x 8 (each side)
Form signals:
Step wide to the side
Sit on the hip of the working leg
Keep the other leg straight
Chest remains upright
Push back to the center through the heel
This exercise targets the inner thighs and glutes while improving hip mobility.
5. Renegade rows x 10 total
(5 per arm)
Form signals:
Start in a plank position with hands on dumbbells
Feet wide for stability
Keep the hips as still as possible
Pull a dumbbell to your ribcage
Alternating sides
Why it’s great: Builds upper body strength and core stability.
6. Side plank x 40 seconds
(Lead with one side per round)
Form signals:
Elbow under shoulder
Body in a straight line from head to toe
Hips up
Core engaged, no prolapse
Breathe calmly
This exercise strengthens the obliques and deep core muscles.
How to structure the training
Complete the entire circuit with one side
Repeat the circuit with the other side
Rest 60-90 seconds between rounds if necessary
Aim for 2-3 total rounds per side
Total workout time: ~20-30 minutes
Screenshot-friendly training summary
Warm-up:
5–7 minutes (walking + dynamic movement)
Circuit (2-3 laps per side):
Dumbbell swings x 30
Stationary lunges x 12
Squats x 15
Lateral lunges x 8
Renegade rows x 10
Side plank x 40 seconds
*Switch lead side and repeat.
So tell me, friends: do you train on vacation? For me it depends on a few factors, like if we’re going to walk all day (I never work out at Disney lol) or if there are local studios I want to try, or a convenient hotel gym. I like too Sculpture Society in the Airbnb or hotel!
Let me know if you try this one!
xo
Gina
#Winter #travel #barbell #training #circuit