Here is a travel-friendly hotel room workout– so you can stick to your routine whether you are on vacation or business trips.
When you’re away from home, it’s easy to get derailed from your workout routine.
While your hotel may have a gym, it’s probably not much bigger than a broom closet. Worse, the gym might be closed when you finally do get a chance to break from your meetings and activities for a little workout.
But you do have a hotel room, right? Ok then. Here’s how to get a solid routine in…
If you want to add to this hotel room workout, or get some fresh air or do some sightseeing, you can use this park workout.
For tips on how to continue your weight loss while travelling, check out this guide on how to order off any menu.
Hotel Room Workout How To:
All the equipment for your hotel room workout should be right in your suite. Complete this series of exercises as a circuit with no rest in-between each exercise. At the end of the circuit, rest for 60 seconds and repeat. Repeat the circuit 3-4 times.
Tip: Doing a circuit in this way will get your heart rate up (which is a very good thing). Crank up the A/C in your room for a few minutes beforehand for a more comfortable workout, especially if you are on an upper floor.
1. Desk Push-ups/Push-Ups
If you have a desk, you can use the edge of a desk as a base instead of the floor. If you do not have a desk, begin on the ground with your knees shoulder width apart. Place your hands slightly wider than shoulder-width apart on the ground right below your shoulders. Your body should form a straight line from shoulders to knees. Raise your feet off the ground, bend your elbows and lower your body to where your chest is hovering over the ground. Push your body up until your arms are extended. Repeat as necessary. Lift your knees off the ground to make exercise more challenging.
2. Reverse Snow Angels
Begin by lying face down with the hands relaxed at the sides. Keeping the shoulders down and back and arms locked out, raise the hands overhead. Throughout the entire exercise, hands and arms should stay a few inches off the ground. Return the hands to the sides, keeping the arms locked out and shoulders seated down and back.
3. Side Lunges
Begin with your feet hip-width apart. Step to the side with one foot while lowering your hips toward the floor, applying weight and pressure to the foot you stepped with. Other leg should remain straight and foot should not leave the ground. Push through the heel of your foot, pushing yourself back to and upright position with feet hip-width apart. Repeat for 12 reps with the same leg and switch.
4. Chair Dips
Begin by placing your hands onto the edge of your chair, one hand on each side of your hips. Palms down with fingers pointing forward and towards the floor, and thumbs next to your hips. Use your arms to push your butt up and off the bench. Firmly grip the edge of the bench as you straighten your arms and extend your legs forward so that your knees are no longer bent and your feet are flat on the ground. Lower your hips towards the floor. You will stop when you have a right angle between your upper arms and the forearms, and your butt is a few inches off the ground. Repeat for 12 reps. If you do not have a chair, you can use a bench or couch.
5. Mountain Climbers
Begin in a push-up position on the floor. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. Tap your toe and immediately bring leg back straight. Switch legs and repeat. Use explosive, quick movements to increase difficulty.
If you have any questions about the exercises in this video or any other weight loss or fitness inquires, feel free to drop a comment below or reach out to one of our on-staff Personal Trainers at 800-273-1686 ext. 4 or by email at: WeightLossCoach@PersonalTrainerFood.com
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Previously a men’s physique athlete, a head trainer and a nutritional consultant, Mike has dedicated his entire adult life to health and fitness. Throughout his career, he has had the pleasure of training individuals ranging from other fitness professionals and athletes, to those with severe limitations and conditions. He believes that the mind always gives up before the body and there is no goal unreachable. The only difference between who you are and who you want to be is what you choose to do.