To follow up on my post “Getting fit for the busy person”, we understand that life requires us to travel. Regardless if it’s for business or pleasure, hitting the road means that your routine workout may be thrown off a bit. Below is a list of things you can do in the hotel room, and its surrounding areas to keep you in shape while being on the go.
These workouts are designed for both Guys & Gals. It just depends on your intensity level
2hand suitcase squat – Stand with your feet shoulder-width apart and bear-hug your suitcase to your chest. Push your hips back and lower your body until your thighs are parallel to the floor. 3 sets of 8-10 reps
Pushup/Mountain Climbers/Suicide Drill – 4-6 standard pushups / knee pushups then get on the plank position with your hands parallel to your shoulders. Drive your knee to your chest and return it to the starting position. Alternate legs and pretend you are trying to climb a mountain. 8-10 total counts. Then move your lets to where your hands are and either jump up or stand up with you arms over your head. When you get back down, get on a push up position and repeat the steps again. 3-4 times
2hand suitcase hammer curls – Stand with your feet shoulder-width apart and hold each side of the suitcase with your palms. Curl the suitcase up towards your face until your biceps contract. Hold for 1 sec and let it drop slowly and repeat. Depending on the weight of the suitcase, do 3 sets 8-12 repetitions.
V Pushups – Start with your hands on the ground, shoulder width apart. The main difference between with V push up is you are going to place your hands in front of your head instead of below your chest. You will also bring your feet closer in so that your body is in a “V” position—similar to the “downward facing dog” pose in yoga.
Once in the start position, slowly lower your upper body down to floor keeping your head between your arms. Lower your head just before it touches the ground the push back up as your breath out. Try to keep your back and feet as straight as possible. 3 sets 8-12 reps
Alternating Lunges – Start with your hands on your hips with your feet shoulder width apart. Take a step forward and slowly drop with your back knee getting as low to the ground as possible while your front knee bending down to a 90 degree angle. Step back and do a reverse lunge, this time your back knee (which is now your front knee) bends to a 90 degree while your other knee tries to get as low to the ground as possible. 2-3 sets -8-10 repetitions.
Jumping Jacks – Stand with your arms at your sides. Be sure your feet are straight and close together. Hold your head straight, but in a comfortable position to avoid strain. Bend your knees. Jump up while spreading your arms and legs at the same time. Lift your arms to your ears and open your feet to a little wider than shoulder width. This should all be done in a fast fluid movement. Clap or touch your hands above your head. As you return from jumping up bring your arms back down to your sides and at the same time bring your feet back together. 40-50 repetitions
Abs and Core workouts
Bridge on elbows – lie flat on the floor face down in a starting push up position. Support your body on your elbows and feet. Hold this position keeping your body rigid like a board and flexing your abs tight. Beginners hold for 30 seconds working up to a minute as you become stronger
Bridge on hands – lie flat on the floor face down in a starting push up position. Support your body on your hands and feet. Hold this position keeping your body rigid like a board flexing your abs tight. Beginners hold for 30 seconds working up to a minute as you become stronger
Side Plank – lie in on the floor on your side. Support your body with one hand and on your feet keeping your body rigid like a plank. Do this on both sides for an equal length of time. Beginners hold for 30 seconds working up to a minute as you become stronger.
Lying leg raise – lie on your back with your hands underneath your lower back. With our legs extended raise them a 3-4 inches off the ground, hold this position for a 10 count and repeat 4 times.
Seated leg raises – sitting on a couch or chair slide your butt to the edge and support yourself with your hands at your sides, legs straight feet on the ground. Raise them off the ground until they are parallel with the ground. Do 20 reps for 4 sets.
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