For many of us, especially those who travel for work, we find ourselves without a proper gym to hit those heavy sets and reps. While there is no replacement for a good gym in order to get the most out of your training sessions, you can, for the most part minimize your losses while on the road with a "no equipment" bodyweight protocol.

Archetypes

When coming up with your "away workout game", think in terms of movement categories (squat, pull, press, hinge, etc.). You can do each of these movements with zero equipment because they are movements the body SHOULD do naturally. A Squat without a bar becomes an air squat, a pull becomes a pull up on a door-frame or ledge and a press becomes a push up. The only difference is in a proper gym we utilize a bar which creates intensity by adding load. (The intensity equation is Intensity = Mass x Distance / Time)

Adding Intensity

SO, if we can't Increase the M (Mass) due to Holiday inn not having bars or dumbbells, we need to play with the T or time. The mass becomes our bodyweight and we have to move it AS FAST AS POSSIBLE to up the intensity. Think about replacing the movement of 315lbs for 4 feet in 4 seconds (a normal squat) to moving yourself 185lbs through the squat range of motion (4 feet) x 10 times in 5-8 seconds. Depending on your specific training goals, think about some particular set/rep schemes that yield different results, then modify your exercise accordingly. (REFERENCE REP YOUR SET ARTICLE)

Push Up Variations:
Muscular Hypertrophy- "Pre Club Gym Pump"
Regular Push Up
3 sets x 15-20 Reps (As Fast as possible)

Strength:
Regular, wide or narrow grip Push Up
4 Sets x 8-10 Reps @3553 (Increase time under tension)

Power:
"Clapping" or Deficit Push Ups
3 Sets x 5-8 Reps

Don't forget running

Oftentimes the most neglected aspect of performance training for weightlifters is developing a "decent" cardio base. Take the time away from the gym to hit that pavement and work that into your bodyweight workout plan. Running follows the same intensity formula as weightlifting in that you are moving yourself (the mass) a particular distance (D) over a particular amount of time. The difference between sprinting and jogging. HINT: If you are a lifter, you'd benefit more from sprinting (4-800 meters)

Running for Power:
8x 100m Sprints/ 60-90 Rest between Sets

Running for Endurance:
800m and beyond

Add the Mobility and Gymnastics

There are a TON of intangibles you can train without the use of a barbell that will serve you well on your first trip back into your gym. Hit up a local yoga class (or bring your mat outside like a hippie) and dont be afraid to get inverted against your hotel room wall and work those tiny stabilizer muscles (a handstand push up is a press btw). Mobility is typically one of the first things to go by the wayside when it isnt worked on, long before your strength goes (mobility should be a daily practice for yall). Mobility training should address categories of movement (i.e squatting, pressing, pulling) and the limiting factors that are currently preventing you from doing that category of movement under load.

Putting it all together

As many rounds as possible in 20 minutes:
200m Sprint
5 Handstand pushups
200m Sprint
10 1legged squats
200m Sprint
15 Box Jumps (find something to jump on at least 20 inches)

Mobility:
Couch Stretch- 2 minutes/side