Have you ever found a hotel/motel with a less-than-adequate gym, old and gross with broken machines, or no gym at all? Then you opt to go to the pool to swim some laps but there isn't one, and if there is, it's outdoors and 40 below.
What can you do to make up for this, when you really want to keep up with your, uh, New Year's Resolutions (remember those?) and your commitment to a healthy lifestyle? I have put together a mini workout I use on the road that will help get you through those times. Now, it's not going to be your ideal workout, but it's about being creative, and working with what you have around.
work those legs
Before you begin, grab your desk chair and/or a high back chair. If there isn't one, use the edge of your bed.Squats
Stand with your knees apart at shoulder width. Sit. No really, sit. Here's the trick: Just before your butt hits fabric, squeeze your butt cheeks together and "stall your fall." Do the same on the way back up. Don't even think about using your arms... they should be straight out in front of you.
One-legged squats
Use a table or desk for support. Kneel with one hand on the desk. Place whichever foot you would like to start with in front, making sure your knee and leg are perfectly vertical. Stand. Both feet should be facing forward. Slowly drop half way, squeeze your butt cheeks, hold, and then come back up.
Step ups
Watch your balance with this exercise. In fact, if you can, place the chair parallel to a wall. Use the same desk chair. If you don't have a hard type chair, don't substitute, just pass over this exercise. Place your arms out directly in front of you for balance and face the chair. Step up with one foot at a time.
Calf crunches
Grab a phone book; throw it on the floor and step on it. Again, use something for balance. Phone books can be slippery so do this with bare feet or athletic shoes for grip. No socks allowed! Once you're standing on top of the phone book, shimmy your heels off the back and then bring them back down. Then stand on your tiptoes, hold, and release.
Curved leg lifts
God knows what is all over your hotel room floor. It grosses me out! That's why I always use a shower towel to lie on. Lie on your side, legs straight out, and curl your heels back slightly towards your butt, keeping your hips and shoulders even. Raise your top knee, lower and repeat.
Straight leg lifts
Straighten your legs, and lift up one leg 12 inches. Repeat up and down. Make sure your stomach is tight and butt remains squeezed.
Now for the best part: sit back and stretch. Make sure you work through each stretch slowly and breathe.
rippling abs
BouncersLie on the bed, feet pointing up to the ceiling. This is an old tumbler's trick to help strengthen your stomach. Begin to "bounce" your buttocks. Tighten your abs and try to lift your back slightly off the bed. This exercise is extremely challenging.
bulging arms
PushupsI like to do my pushups 2 different ways. First, stay on your towel. Lie down and place your arms in front of you, palms down. Lift yourself off the floor whilst keeping your back parallel to the floor. Make sure to keep your back straight and your stomach tight.
Bathroom pushups
Remove all towels from the floor around you for slippage purposes. This works best with bare feet. Place your hands on the edge of the tub; position them comfortably, but not too wide. Kick your feet back, on your toes, body straight. Press towards the tub.
Reverse tub presses
Turn around and sit on the outside edge of the tub. Hands beside you, feet in front of you, slowly slide your butt off the rim of the tub. Using your arms, drop down and come back up. This isn't a leg exercise, so don't use momentum and support your weight with them. Arms only.
on the side
When I'm out of town, I try to avoid elevators altogether and opt to take the stairs instead. If it's a grand hotel, request a room 10 floors up or higher. It's a great cardio exercise and pick-me-up.Special forearm lift
Now this is the ultimate reward for all you travelers and your hard work. Go down by the pool or bar and order up the best house cocktail.
Resources:
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