So you are traveling for the week and have to stay in a hotel. You would love to get in a workout session but have no clue what you can do if the hotel you booked doesn’t have a fitness center. Well, luckily for you, there are some great training moves that you can do in the comfort of your own hotel room. That’s right, no excuses now! Below is a great circuit that will have you muscles burning and heart rate pumping in no time.
Warm-up (3-5 minutes)- Start by stretching and running in place. The goal of the warm-up is to get the blood flowing and the muscles loose so that you can prevent injury and soreness.
Workout (15-20 minutes)- Repeat the circuit below 3-4 times, resting at the end of each circuit.
Run in place– 1 minute
Squats (30 seconds)- Stand with your legs hip width apart, bend your knees sticking your butt out behind you as if you are aiming to sit down on a low chair. Do not let your knees go forward over your toes, they must remain over your ankles for effective squats. Squeeze your butt and stand up slowly to your starting position.
Jump rope (you do not need a rope, just pretend)- 1 minute
Seated dips (30 seconds)- Place hands on the edge of the bed, plams down about shoulder width apart. Extend legs out in front and lower body by bending arms as far as you can, then return to beginnning position by extending arms.
Jumping jacks– 1 minute
Lunges (30 seconds)- Standing hip width apart take a giant stride forward, bend your front knee and your back knee so that your front knee doesn’t go beyond your toes. Your back knee should end up at a 90 degree angle to the floor. Push off of the heel of your front foot back to original standing position.
Sit-ups (30 seconds)- Lay on back with feet up on a chair. Cross hands across chest or place behind head. Tighten your stomach muscles and slowly sit up. Slowly return to starting position.
Run in place– 30 seconds
Push-ups (30 seconds)- While lying in the prone position, place hands directly next to shoulders, palms down. Keeping as straight as possible, extend arms so body is supported only by hands and toes (if unable to hold body weight, leave knees on floor).
Cool Down (2-3 minutes)- Should be similar to the warm-up, but done at an easy pace.
*Please consult with your doctor before beginning this or any other workout program*
As you can see, you can still get your daily workouts in even when you are traveling. The easiest thing to do is to plan ahead. Make sure you do your reserach and book a hotel with a fitness center. Hotels such as the Loews Vanderbilt Hotel in Nashville, TN provide all the equipment you need for a total body workout.