Fit to Travel 100-Day Companion: Free Bonus Download

Your fitness plan should not lose its passport the moment you leave home.

Fit to Travel was written to be used, not admired from an airport lounge. This free 33-page companion turns the book’s coaching into a practical field system you can print, save offline, and carry for the next 100 days.

The workbook gives you a clear decision before travel pressure arrives: the workout to do when you have 30 minutes, the fallback when you have 15, 8, or 7, and the two-minute floor that keeps one difficult day from becoming a lost week.

What is inside

• Day Zero launch checklist and 100-day contract
• A gym-in-a-suitcase and offline travel checklist
• The 2-minute ignition, 7-minute emergency, and 8-minute reset
• Beginner, intermediate, and advanced 15-minute workouts
• Beginner, intermediate, and advanced 30-minute workouts
• Jump-rope and cardio acceleration plans
• A visual suspension-trainer inverted-row guide and five-level progression ladder
• Hotel-gym substitutions for squat, hinge, push, pull, brace, and aerobic work
• A one-page trip planner and full training log
• The Travel-Proof Five weekly scorecard
• A one-page 100-day map
• Ten phase-checkpoint worksheets and a Day 100 recommitment audit

How to use the companion

1. Download it now. Save the file in an offline folder named FIT TO TRAVEL on the device that will actually be in your hand.
2. Complete Day Zero. Choose your first full session, fallback session, and two-minute floor. Sign the contract and schedule Day 1 within the next 48 hours.
3. Print only what you need. Take the trip plan, current workout, scorecard, and next 10-day checkpoint. Put the paper copy in the same bag as your suspension trainer.
4. Choose tomorrow’s dose tonight. Do not wait for a crowded morning to negotiate with yourself.
5. Never restart the calendar. If travel breaks the plan, record the friction and return with the next useful action.

The 100 days are consecutive, but they are not perfect. A dramatic restart feels powerful. A quiet return builds identity.

Make the work travel

The pulling work in this companion uses suspension-trainer inverted rows—no band rows. The five-level row ladder starts with a tall body angle and progresses through lower angles, feet-elevated rows, and offset or assisted one-arm work. Harder is earned through clean technique, not impatience.

If you are arriving late, use the Hotel-Arrival Rule: unpack the workout before the excuses. For more training logs and program resources, visit the Lean by Habit Program Downloads and Free Fitness Resources pages.

Safety note: This material is educational and is not medical advice. Get qualified guidance when needed. Stop if you feel sharp pain, chest pain, faintness, or unusual shortness of breath. Use a suspension trainer only with the manufacturer’s approved anchor method on a structure you have verified.