I know…all work and no play. Traveling in airports and staying away from home can throw a major curve ball in your fitness regimen. So many of my clients are on a tight booked schedule and it is hard to work in a workout when you are booked from dark to dark on the road. The good news is almost every major hotel has a fitness room with minimum equipment. Check with your hotel to see if they offer a complimentary gym guest pass to a local gym? Also you can visit with the front desk attendant for safe running routes around the hotel area?
Here is a short but sweet workout that can pack a major punch in only 15 minutes! If your hotel does not offer a fitness room the good news is you can do this in your hotel room.
EQUIPMENT NEEDED:
- Dumbbells ranging from 5# to 20#.
- Resistance bands that pack easy in suit case: 10# resistance or higher.
- Jump rope
THE WORKOUT: If you are staying multiple days you can split this workout up into multiple days. Example Circuit #1 on Monday and Circuit #2 on Wednesday. For Tuesday and Thursday you could do hotel stairs for at least 10 minutes, go for a jog outside, hotel cardiovascular equipment, swim or jump rope for 10 minutes.
DYNAMIC WARMUP:
First stretch your achilles tendons in a runner stretch or off a stair ledge.
Quadricep stretch pulling your heel up to your butt. Hold for 10-15 sec.
Jumping Jacks: 1 minute
Ice Skaters: 1minute Leaping laterally to the left and right (soft knees)
Shoulder circle rotations: 25 reps forwards and 25 reps backwards
Trunk twist with knees slightly bent: 20 total
WORKOUT:
CIRCUIT #1 REPEAT THROUGH 2x
Bodyweight Squats: 15 repetitions
Floor Pushups: 10-15 repetitions
Lunges in place: 10 per leg ( Hold dumbbells for more intensity)
Tricep chair or bench dips: 10-15 repetitions
REPEAT THROUGH EACH OF EXERCISES IN A CIRCUIT FASHION. NO REST BETWEEN EACH EXERCISE.
CIRCUIT #2: REPEAT THROUGH 2x
Burpee: 5-10 repetitions
Dumbbell or resistance band chest press: 10-15 repetition. If no bench is available you can lay flat on the floor with the dumbbells or hook your band with the provided door attachment and lock the band securely.
Mountain Climbers 10-15 repetitions per leg
Dumbbell or resistance band rows: 10-15 repetition. Place one knee on a bench or on a chair and do the lawn mower motion. If using the band securely lock in the door and face towards the door jam and pull arm to you and perform a row.
Dumbbell or resistance band bicep palm up curls: 10-15 repetitions.
ABDOMINAL WORK:
Holding on to the bed or desk: Reverse abdominal crunches: 1 set of 15+
Crunch knees and elbows together: 1 set of 15+
Abdominal front plank: 1 set of 15-45 seconds
Abdominal bicycles: 1 set of 20-25 per side
Supermans laying face down: 1 set of 15-45 seconds
Stretch on the floor to cool down!
Comments on this entry are closed.