With an almost constant stream of vacations, travel, and holidays, it can be difficult to maintain your regular fitness routine during the busy summer months. Here are a couple of easy hotel room workouts that can help keep you on track when you're traveling and don't have access to your usual machines or equipment. Note: these exercises might not be for everyone, so if you have questions about your own personal fitness abilities always make sure to check with a certified personal trainer!
Exercise 1: Push-Up
- Facing the ground, place hands on the floor, slightly wider than shoulder width apart.
- Keeping your back flat, try to keep your feet close together [this is your “Starting Position”].
- Inhale, maintain a neutral neck line [it helps if you look at something a few feet in front of you] and begin to lower your body until your chest grazes the floor—or just above that.
- Exhale, and push back up to “Starting Position”—repeat for 3-5 sets of 10-15 reps.
Modified Knee Push-ups: Follow the instructions above, but keep both knees on the floor, and ankles crossed [this will help with stability]. Be sure to use your arms/chest to press up, and make sure not to push your hips back.
Diamond [Triceps] Push-ups: Follow the instructions above, except center hands under chest in a “diamond” shape—this position activates your Triceps.
Exercise 2: Mountain Climbers
- Begin with the same Push-up “Starting Position”—straight arms, hands on the floor around shoulder width apart.
- Inhale, lift your foot off the floor and drive it upward, bringing your knee as close to your chest as you can.
- Exhale, return to “starting position” and repeat with opposite leg.
- Continue alternating legs for about 30-60 seconds, for 2-3 sets—to make this more intense, pick up the pace (i.e. running or jumping).
Exercise 3: Chair Squat
- Stand in front of a chair—more so than you would normally—with feet at least hip-width apart, and arms extended or crossed in front of you.
- Inhale, sink your hips back and lower yourself just above the chair to a hovering position [don’t actually sit down unless you need to].
- Exhale, keeping your knees behind your toes [Tip: look down to make sure you can see your toes], push through your heels to stand up—Repeat 3-5 sets of 10-15 reps.
*Single-leg Chair Squat: Follow the instructions above, but extend one leg in front of you. Try to maintain balance throughout entire range of motion.
BONUS Exercise! Plank
- Facing the ground, place forearms on the floor, elbows beneath shoulders. Clasp palms together so your forearms make an inverted “V.”
- Inhale and slowly lift off the ground. Your body should hover over the floor, creating a straight line from back to ankles—feet flexed, only your forearms and toes should touch the floor.
- Keep your core and glutes tight, make sure your hips are not sinking toward the ground and/or inverted toward the ceiling. Relax your neck, keep your head in neutral position and breathe normally.
- Hold for at least 10-30 seconds and lower yourself back to the floor—do this 2-3 times, and extra points if you can get to 1 minute!
Images courtesy of workoutlabs.com