After sitting for hours in a plane, train or automobile, the first thing you might want to do is collapse on your hotel bed. But the best way to get travel agitation out of your system is to work out! Make fitness just as important as your business meeting. Even if you don’t have time to find a gym in or around the hotel, here are five moves you can do in your hotel room — no equipment, no excuses!
1. Luggage Rows Who knew that luggage would come in handy for your workout? For this traveler’s take on the bent-over row, kneel on a chair or bed with one leg on the bed and one leg off. Hold your suitcase in one hand like a weight. With a strong, flat back, row the luggage up to your chest and slowly lower it back down. REPS: Three sets of 15 reps on each side.
2. Wall Squats A true booty burner! Find a wall that you can squat against. With your back to the wall, lower down into a squat position so that your legs are creating a 90-degree angle and hold the position. For a more advanced move, try this on one leg! REPS: Three sets of 30 to 60 seconds. If you can hold longer, go for it!
3. One-Legged Prisoner Squats For this exercise, a bed or chair can serve as your “box.” Start by sitting on the bed or chair with your arms behind your head. Raise one leg in front of you and plant one leg on the ground. Engage your core and strongly stand up on the leg that’s planted. Slowly lower back down and repeat. REPS: Three sets of six on each leg.
4. Mountain Climbers This full-body burner works almost every muscle while also taxing your cardiovascular system. Start in a push-up position with your hands on the floor underneath your shoulders and your feet behind you and spread apart just a little. Drive one knee up to the opposite elbow and bring it back down to the ground. Then bring the other knee up to its opposite elbow and back down. This should be repeated in quick succession so that one knee is always driving forward. REPS: Do it Tabata-style: eight rounds of 20 seconds on, 10 seconds off.
5. Incline Push-Ups This move is more like beginner version of the standard push-up. Place your hands on the bed or a chair with your feet on the floor behind you in a push-up position. Slowly lower yourself down to the bed while keeping your core tight and your glutes squeezed. Push back up to the starting position and repeat. REPS: Perform three sets of 10 to 15 reps (depending on your fitness level).
I’m stealing Mike’s MO! He’s usually the one with the hotel workout room pictures, but I got to tag along on a business trip and take advantage of the super nice gym while he went to work. Lucky me!
I’m not much of a treadmill person but it’s pretty rainy and windy outside. An hour on the treadmill was enough for me and then I lifted weights. The Disney Goofy training is suffering quite a bit the last couple of weeks, but I’m trying to fit in what I can. I ran 6+ miles after flying in yesterday so I’m at least getting some miles in every day, even if it’s not as many as I would like.
Today is also my first day of using My Fitness Pal. I’ve drifted away from my racing weight more than I would like so it’s time to reverse the trend. I don’t mind being a few pounds over, but it’s a little more than that now and I’m too old to gain 10 pounds and think that it’s going to come off easily. Better to catch it when it’s just 5 pounds, although I wish it wasn’t the holiday season when there is so much good food!