Being on the road doesn't mean you have to leave your workout routine at home. You can continue to workout while you travel without hotel gym hassles, equipment, or special clothing. Just you, in the privacy of your hotel room, getting a good (okay, maybe not great, but at least good) workout in 20 minutes.
The Program
If you have time for nothing else, squats, push ups, and bicycle crunches are the three most effective exercises to do. In combination, they hit every major muscle group, including chest, biceps, triceps, hamstrings, quads, glutes, lower back, and abs.
Granted, you are not going to become a competitive body builder on this routine, but it at least gets you moving and gets you into the habit of exercising regularly, and more importantly, exercising while you travel.
Do What Works for You
For each exercise, do three sets of 20 repetitions. If you can't do this many, that's okay.
Concentrate on quality versus quantity.
Try doing a circuit by performing one set of each exercise, and then starting again with the first exercise. Or, challenge yourself to do three sets of a single exercise to really fatigue that muscle group, before moving onto the next exercise.
I like to start with squats because they really get your heart rate going. Do what works for you, though.
If you know you will skip that last set of bicycle crunches unless you do them first, then get them out
of the way now!
Squats
3 sets of 20 repetitions
Stand with feet shoulder width apart, knees bent, with weight on your heels. Your toes should be able to wiggle.
Squat down, making sure to keep your weight back so that your knees don't extend past your toes. Keep your back straight, eyes ahead. Extend your arms in front of you for balance.
Challenge: Add weight and intensity by lifting your laptop or a phone book.
Modification: If you're feeling off balance, try squatting over a chair or low table.
Push Ups
3 sets of 20 repetitions
Begin on your toes or knees.
Lower your body to the floor, keeping abs pulled in tight. Use your abs to keep your tail elevated. No sway backs, please!
Widen your arms to target biceps. Keep elbows tucked into your sides to target triceps.
Challenge for the Ladies: Do as many on your toes as possible. If you're traveling for a week, set a goal of increasing the number that you can on your toes by 10%.
Challenge for the Gents: Stay on toes of one foot only, or put your feet on the bed with hands on the floor.
Modification: Move to your knees rather than toes.
Push Ups
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3 sets of 20 repetitions
Beginning on your back, one leg raised, other leg bent.
Lift opposite shoulder to opposite knee.
Challenge: Slow it down! Hold each side for a full breath. Concentrate on touching your rib cage to opposite knee.
Travel Fit Tips
Do what works for you, including modifications to make things easier, harder, or less boring.
While you're waiting at the airport to leave for your trip, make a realistic and achievable commitment to yourself for how many times you'll do these exercises during you trip.
Schedule these time blocks on your calendar.
Share your workout success with a family member, friend, or co-worker.
Kildare Accommodation
Located adjacent to the Curragh Racecourse and less than a hour from Dublin, we offer you excellent
Hotel accommodation, with 63 Executive bedrooms including seven luxury suites for the best value in accommodation in Co Kildare.
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