No gym, No problem.
No gym, No problem.
How to keep the body feeling its best while traveling with a tight schedule.
Embedded Files
Home for the holidays, traveling for work, or simply cannot escape to the gym today?
All of these exercises can be performed in a hotel room or bedroom, in minimal space, and without much equipment.
Pick out one or two options from each of the six categories and perform three sets of each!
***NOTE!! Hotel sheets or towels make for good yoga mats for in-room sessions.***
1.) Planks / Core
1.) Planks / Core
Planks are good for your core, shoulders, and arms. Keep your belly pulled in, squeeze your butt, and pull your nose away from the ground.
Planks- 1:00
Side Planks- 1:00 each
Plank with Steps- 20 each
2.) Bridging / Glutes
2.) Bridging / Glutes
Bridging is great for glutes and the health of your lower back. Clam shells work the sides of the hips for a more complete look and feel to the hips.
Hip Bridges- 20
Clam Shells- 20 each
Single-Leg Bridges- 20 each
3.) Shoulders / arms
3.) Shoulders / arms
Pushups are great for upper body strength and even your core! Strengthen your triceps, chest, and work the abs all at the same time.
Pushups- 20
Elevated Pushups- 20
Off-set Pushups- 10 each
4.) Postural
4.) Postural
From sitting at a desk all to to stooped over your phone, our posture needs to be worked backwards and then strengthened in correct alignment.
Try these!
Cobras- 20
Super (wo)man- 20
Bird Dogs- 10 each
5.) Legs / Hips
5.) Legs / Hips
Big muscles need big movement. Work the legs, hips, and balance with these three!
Working bigger muscles like legs and hips will also maximize the calories burned per set.
Squats- 20
Reverse Lunges- 20 each
Step Ups- 20 each
6.) Mobility / Flexibility
6.) Mobility / Flexibility
Step up to your hand ten times each, stretching your inner thighs, glutes, and hamstrings in the Sprinters Stretch.
Loosen your lower back with the second stretch here.
Reverse the long day you've had sitting at the desk by implementing this hip flexor stretch.
Sprinter's Stretch- 20 each
Supine Hamstring Stretch- 10 each
Hip Flexor Stretch- 1:00 each
-Example Workout-
-Example Workout-
Planks
3x 1:00
Bridges
3x 20 reps
Pushups
3x 20 reps
Cobras
3x 20 reps
Squats
3x 20 reps
Hip Flexor Stretch
3x 1:00
Option One: Perform one set of each exercise consecutively, one right after another, then rest 45 seconds after all six. Repeat this process twice more to finish three sets in total. This will be time-efficient, though more demanding on your heart and lungs.
Option Two: Finish all three sets of one exercise before moving to the next; rest 45 seconds between each set. Intensity will be lower, but the workout will take a lot more time to complete.
Return to Blog Home | Train Today
Health | Strength | Confidence
Google Sites
Report abuse