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Being on the road, it can be hard to find time to work out. Tessa Virtue and Scott Moir have found exercises that they can do in dressing rooms, on buses and in hotels though, to cope with their crazy schedule! They share their go-to exercises when they’re on the road.

Jumping Split Squats into Skater Lunge

This is an exercise you’ll feel in your glutes—an important muscle group for Tessa and Scott. They use their glutes for basically everything.

Pushups

Tessa and Scott do a lot of old-school push-ups and planks, and varieties on these. Some people might think having massive biceps and chests is going to make you a great athlete, but it rarely does. You need full, well-balanced training to be an Olympic champ, and factoring in as many muscle-group exercises as possible is the key.

Dolphin Pushups

This exercise is a variation of a pushup. It’s a downward dog into a pushup.

Recovery

The balance of work and recovery is really important. Much of a training day is devoted to treatment; Tessa and Scott work with a massage therapist, an osteopath, and a physiotherapist. There is a lot of mental prep work as well, so they also work with a sport psychologist. Right now they’re training for about five hours a day, breaking it up between morning and evening sessions. That break means they’re much more focused and their bodies are ready to work harder because they’ve had the recovery time. Even if you only get in that one hour workout per day, make sure to take some time to rest! Everyone works at a different pace.

Watch the video clip in the player above to see all of these moves in action.