Exercising on Vacation: The Hotel Room Workout
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