Vacation Training for Aerialists Away From the Studio

The research is reassuring. Studies consistently show that there's no significant drop in muscle mass or strength after two weeks of complete inactivity. Your muscles have what scientists call "muscle memory"—structural changes that occur from training allow you to regain strength and size much more quickly after a break than when you first started training. For most trained individuals, meaningful strength loss doesn't begin until after three weeks of complete inactivity, and even then, it's gradual.

Cardiovascular fitness declines slightly faster, with measurable changes starting around the two-to-three-week mark. But here's the key: these studies looked at complete cessation of activity. If you're on vacation, you're likely walking more than usual—exploring new cities, hiking trails, swimming at the beach, or chasing kids around theme parks. This natural activity is surprisingly effective at maintaining your baseline fitness.

The bottom line? A one or two-week vacation won't undo months of training. But if you want to maintain—or even improve—your aerial-specific strength and flexibility during longer breaks, strategic ground-based training can make all the difference.

Why Ground Training Matters for Aerialists

As aerialists, we tend to focus heavily on apparatus work. And rightly so—there's no substitute for time in the air when it comes to building aerial-specific skills. But ground-based training offers unique benefits that complement our time on silks, lyra, and trapeze:

Building foundational strength. Many aerial skills are limited not by technique, but by pure strength. Targeted bodyweight exercises can build the pulling power, core stability, and body control that directly translate to better performance in the air.

Improving flexibility and mobility. Without the apparatus, you can focus entirely on active flexibility—the kind that allows you to hold your splits or maintain a beautiful line in a pose.

Addressing imbalances. Aerial training can sometimes create asymmetries (hello, favorite side!). Ground work gives you the opportunity to focus on your weaker side and build more balanced strength.

Mental refreshment. Sometimes stepping away from the apparatus allows you to return with fresh eyes, renewed motivation, and a deeper appreciation for the sport you love.

My Summer of Ground Training: A Personal Story

Last summer, I faced a unique challenge. We were moving Eternal Aerial Arts to our new location, which meant closing the studio for a full month. During that same period, I had committed to two family reunions—one in Minnesota and another in Wyoming—and we'd sandwiched in a trip to Kansas City for the Aerialympics Nationals competition.

For someone who typically teaches up to seven classes a day and trains multiple times a week, the prospect of being away from apparatus for that long was daunting. But I saw it as an opportunity rather than a setback. I created a 35-day progressive training challenge for myself, my teachers, and our performance team, and committed to sticking with it no matter what.

Those 35 days included some seriously long travel days—we're talking up to 12 hours on the road, pulling our classic 1975 Airstream trailer from Texas through multiple states. Some days, I had to break the workouts into parts, squeezing them in before sunrise or after we'd set up camp for the night. But I stayed consistent with the program.

The result? When I came back to teach at our new studio space, I felt like I was in better shape than when I'd left. Not only was I physically prepared to jump into running the studio and teaching seven classes a day, but I also felt mentally refreshed from the time away. My aerial workouts were actually easier to get back into than I'd anticipated. The ground-based training had built strength and body awareness that translated beautifully to my apparatus work.

The 35-Day Progressive Challenge

That experience taught me the power of systematic, progressive ground training. The program I created is designed as a cumulative challenge: you start with Day 1's workout, then on Day 2 you do Day 1's workout followed by Day 2's. By Day 35, you're doing all 35 workouts in sequence—a full-body conditioning session that touches every muscle group an aerialist needs.

Each individual workout is just 2-3 minutes long and focuses on a specific element: core strength, upper body power, active flexibility, balance, conditioning, or mobility. The variety ensures you're building well-rounded fitness, and the progressive nature means you're constantly challenging yourself without overwhelming your schedule.

The beauty of this approach is its flexibility (pun intended!). Whether you're spending spring break at the beach, road-tripping through national parks, or visiting family across the country, you can fit these workouts into your day. The only equipment you need is a resistance band and a yoga mat—or even just a towel and a stick if you want to keep it ultra-minimal.

I've hosted these videos on Rumble, and each one includes demonstrations and modifications to accommodate different fitness levels. Some feature scenic shots of us training outdoors or even in front of our vintage Airstream, because who says vacation training can't be fun?

Making It Work for Your Vacation

The key to successful vacation training isn't perfection—it's consistency and adaptability. Here are some strategies that worked for me and can work for you:

Start before you leave. If you know you have a vacation coming up, begin the challenge a week or two before your departure. You'll already be in the rhythm, making it easier to continue while traveling.

Be flexible with timing. Some days you might knock out your workout first thing in the morning. Other days, it might happen in your hotel room before dinner or even split between morning and evening. That's perfectly fine.

Embrace imperfect conditions. Hotel rooms, campgrounds, parks, even living rooms—anywhere with a few square feet of space works. I've done these workouts in small town city parks during road trips. Your body doesn't know the difference between your studio and a corn field in Iowa.

Get your travel companions involved. Vacation training becomes much more enjoyable when it's a family or group activity. My family never joined me for my workouts, but I often brought my yoga mat on long family hikes to film that days' shot and they were super supportive of the efforts I was making to stay in shape.

Listen to your body. Some days on vacation are more physically demanding than others. If you've been hiking for eight hours or spent the day swimming, your body is already getting a workout. It's okay to scale back or even skip a day if you're genuinely exhausted.

What About Rest and Recovery?

Here's where I'll add an important caveat: I'm not suggesting you should never take a complete break. Rest is crucial for preventing overtraining, reducing injury risk, and maintaining long-term motivation. If your vacation is a week long and you genuinely need mental and physical rest, taking that time completely off is absolutely fine. Remember, research shows two weeks won't significantly impact your fitness.

The challenge program is for those who want to maintain or build during longer breaks, who enjoy the structure of daily training, or who find that consistent movement actually helps them feel better on vacation. It's an option, not an obligation.

Looking Ahead: Summer at Eternal Aerial Arts

I'm particularly excited about this topic right now because I'm preparing for my own upcoming travels. I just spent four days at the beach with my husband, and we have a two-week Alaska trip planned for May. These are my first extended trips since building up our incredible teaching staff, and for the first time, our studio will remain open in my absence throughout the entire summer.

This summer at Eternal Aerial Arts, we're maintaining our regular adult class schedule and introducing new drop-in options for kids, complete with skill checklists that allow students to track their progress and advance levels over the summer months. Our performance team season wraps up at the end of April, our kids' winter/spring session concludes, and our Aerialympics regional qualifiers finish on May 3rd.

This means May and June offer perfect opportunities for students to train for our end-of-June student showcase, and for our competition students to prepare for USAAO qualifiers. Those who've qualified for Aerialympics nationals in August will continue training throughout the summer. The goal is to keep everyone—from casual students to serious competitors—engaged, progressing, and injury-free all summer long.

But we also recognize that vacations are important. Time with family, new experiences, and mental breaks from routine all contribute to being a healthier, happier athlete. That's why I'm sharing these ground-based training strategies—so you can enjoy your vacation without the stress of losing progress.

Access the 35-Day Challenge

I've made the complete 35-day progressive challenge playlist available on Rumble, and I'm excited to share it with our entire Eternal Aerial Arts community. Whether you're an adult student, a parent of one of our young aerialists, or a fellow instructor, this resource is designed to keep aerial-specific fitness accessible no matter where you are.

ACCESS THE PLAYLIST HERE

Each video builds on the last, working your body in ways that directly translate to better aerial performance. And the best part? You'll come back from vacation feeling strong, confident, and ready to tackle new challenges in the studio.

The Bottom Line

Vacation doesn't have to be the enemy of progress. With minimal equipment, 10-20 minutes a day, and a commitment to consistency over perfection, you can maintain—and even improve—the strength and flexibility that makes you a better aerialist.

I proved it to myself last summer while traveling across multiple states, teaching, coaching, and still showing up for daily training. If I can do it while pulling an Airstream trailer and driving 12-hour days, you can do it from your hotel room or campsite.

So as you start planning your spring break and summer adventures, pack your resistance band, download the challenge videos, and give yourself permission to enjoy vacation guilt-free. Your apparatus will be waiting when you get back, and you might just surprise yourself with how strong you've become.

See you in the air—or on the ground, wherever your adventures take you!

What are your biggest concerns about training during vacation? Have you tried ground-based conditioning programs before? Share your experiences in the comments, and let me know if you take on the 35-day challenge this summer!