The holidays are here which means many people are traveling. When you travel, it is easy to stop working out. However, achieving a good workout is just as important abroad as at home.
Build up a sweat with this hotel room workout! A strong hotel room workout will build up energy to prepare you to adventure or simply lounge on the beach.
- Lie on the floor face down and place your hands under your shoulders.
- Lower yourself until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
TIP: You can lower your knees to the floor to make the push-up easier.
- Get into the starting push-up position.
- Bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders and your body should form a straight line.
- Hold the position for as long as you can.
TIP: You can also perform a side plank by turning your body so your belly is facing the wall. Balance on the outside edge of your feet.
- Lie flat on your back with your feet flat on the ground.
- Place your hands lightly on either side of your head keeping your elbows in.
- Push the small of your back into the floor. Roll your shoulders off the floor.
- Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abs hard and keep the contraction for a second.
- After the one second contraction, begin to come down slowly again to the starting position as you inhale. Repeat.
TIP: Lock your fingers behind your head for more support.
- Set your feet about shoulder-width apart. Roll your shoulders back.
- Bending your legs until they’re in a 90 degree angle—or as close as you can get! Your knees should be directly above your ankles, but no more forward.
- Hold your position with a goal of one minute. Keep abs contracted.
- Stand and repeat.
TIP: You can also perform your squat against a wall for more support.
- Start in a plank position with arms and legs long. Beginning in a solid plank is the key to proper form and good results in the Mountain Climber.
- Pull your right knee into your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag.
- Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee in to the chest using the same form. Both feet will be off the ground at the same time in the adv
- Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion. As you begin to move more quickly be in constant awareness of your body position and be sure to keep a straight line in your spine and don’t let your head droop.
TIP: You do not have to jump between motions. Switch your feet by meeting them with extended legs.
- Lie on your back with your arms extended overhead.
- Lift your arms, shoulders and legs off the ground. Keep your legs straight.
- Reach your arms straight toward your shins while maintaining a strong spine.
- Hold this lifted position by contracting your abs. Lower and repeat.
TIP: Bend your knees if you feel pain in your back.
- Position your hands shoulder-width apart on the hotel room’s bed, couch or stable chair.
- Extend your legs out in front of you and slide your butt off the chair.
- Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Keep your chest lifted.
- Press back up and repeat.
TIP: Bend your knees for more support.
Don’t wait until you get back from vacation to burn off those Christmas cookies! These hotel room exercises can be completed almost anywhere. An active body is a healthy body.