For many people, travel is a time to switch off routines — but for me, it’s a chance to double down on the habits that keep me healthy, mobile, and battle ready. Whether I’m heading off in the motorhome for an Ironman weekend or jumping on a flight for a work trip, I always make space — physically and mentally — for my strength and mobility routine.
I’ve learned over the years that if I want to stay pain-free, resilient, and consistent with training, then mobility and strength work need to be non-negotiables. And yes, that still applies when I’m on the road.
Planning Ahead: Packing for Performance
If I’m travelling by car or in the campervan, I’ll throw in a few essentials that give me a lot of bang for the buck:
- A yoga mat
- One medium-weight kettlebell
- A set of power bands (loop bands and long resistance bands)
These take up barely any space, and together they give me the tools to do a proper full-body session. The kettlebell is key because I can use it for strength circuits that hit every major movement pattern — and the bands help with mobility, activation, and adding resistance when I don’t have access to heavier weights.
When I’m flying or travelling light, I ditch the kettlebell but still pack a lightweight foldable yoga mat and a couple of power bands. It’s not quite the same as having a gym on hand, but with a bit of creativity, it’s enough to get the job done.
Daily Mobility: 10 Minutes That Make a Big Difference
One of the first things I do every morning — whether I’m at home or away — is spend 10 minutes on mobility. It might be some joint circles, yoga-inspired flows, banded stretches, or basic animal movements (bear crawls, lizard crawls, deep squats). The routine changes slightly depending on how I’m feeling or what my body needs.
The key isn’t what you do, it’s simply making sure you do something.
Every single day. Especially when travelling.
This 10-minute commitment helps keep niggles at bay, resets my body after long hours of sitting or driving, and gets me mentally ready for the day. When I skip it, I notice — tight hips, stiff shoulders, general grumpiness. When I do it consistently, I feel human again.
Strength Training: Simple, Effective, Repeatable
On top of that, I aim to do a strength session every second or third day.
This might be just 12–15 minutes using one kettlebell, going through a circuit of 4–5 movements:
- A push (e.g. overhead press or floor press)
- A pull (e.g. row with the band or kettlebell)
- A hinge (e.g. swings or Romanian deadlifts)
- A squat (e.g. goblet squat or banded air squat)
- Sometimes I’ll add in a lunge or carry for balance and core
This kind of “complex” works well because you don’t need to put the kettlebell down between exercises. It’s efficient, builds muscular endurance, and keeps me ticking over when time and space are limited. Check out one of my routines on Instagram. Don't forget to follow me while you are there.
The Takeaway: Be Consistent, Be Creative
The biggest lesson? You don’t need a fancy gym or loads of time. You just need to commit. Travelling can throw a spanner in the works when it comes to routines, but with a bit of preparation and a shift in mindset, it’s totally possible to keep your body strong and mobile on the go.
So the next time you’re away from home, ask yourself:
“What’s the minimum I can do today to feel better, move better, and stay strong?”
Chances are, it’s just 10–15 minutes. That’s enough. And if you can do that regularly, even while travelling, you’ll return home feeling better than when you left.
Would you like some inspiration with your strength & mobility routines for when you are at home and when you are travelling? All members of the SWAT Inner Circle get access to year round access to strength and mobility programmes as well as race specific training plans
Find out more here
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Thanks for being part of the tribe — I’m here to help you stay healthy, strong, and performing at your best.
Simon
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