Often, travelling for work (or play) means skipping your exercise routine altogether. That doesn’t have to be the case. You can continue to stay fit and healthy with a simple daily workout right in your hotel room. No gym, no equipment needed. You can even turn the TV on and enjoy a favorite show while you sweat! Try it out next time you’re on the road.
1. Warm Up - Jumpin’ Jacks (or Jills)
Good ol’ fashioned jumpin’ jacks. Embrace your inner grade-schooler and do 50 of them to get the heart pumping.
2. Incline Bed Push Ups
Next, head over to the bed. Put your hands on the edge of the bed, shoulder width apart, arms extended and feet kicked out behind you. Slowly bend your elbows and lower your chest to the bed. Then slowly push back up. Repeat 10 times, take a break, then do 2 more sets of 10.
3. Chair Tricep Dips
Now grab the chair from the hotel room desk and put it in the middle of the room. Facing away from the chair, using your arms behind you, balance yourself on the end of the chair. Kick your feet out, and start the dips. Lower yourself down until your arms are at about a 90 degree angle (the top half of your arm should be parallel to the floor), then push yourself slowly back up until your arms are straight. Do 3 sets of 10.
4. Across the Room Lunges
Find two things that are slightly heavy. Water bottles or small bags are perfect. Even the Gideon Bible and a phone book works. Take one ‘weight’ in each hand and let your arms dangle at your side. Starting with your right foot take a large step forward, lowering your left knee until it almost hits the ground. Slowly come back up and take a large step forward with your left foot, repeating the lowering motion. Start at one end of the room and ‘lunge’ step-by-step to the other end. Turn around and head back. Depending how big the hotel room is, you’ll have to make a few trips. Do about 3 minutes worth.
5. Reverse Pillow Crunches
Let’s hit those abs! Grab the thinnest pillow from your hotel bed, and lay flat on the floor with your arms beside you palms down. Tuck the pillow right under the small of your back. Now bend your knees and lift your legs up and toward your head until your derriere comes up slightly of the ground. Your knees will be close to directly above your head. Lower your legs back down, but not all the way to the floor. You want to keep those ab muscles constantly engaged. Do 30 repetitions. Or, if you’re up for it, even more.
6. Decline Bed Push Ups
Remember the incline push ups? Simply flip around, with your hands on the floor and your feet on the bed, and do it again. 3 sets of 10. This one is going to get tough, especially at the end of the workout. Do your best, and keep looking to improve if you can’t finish.
Finish up with some basic stretching, and enjoy the rest of your day. You’ll be back home soon, healthier and happier.