After months of getting in shape and throwing that extra holiday weight gain to the curb -- it is time for a vacation! As you start planning and packing for your getaway, you come to find that the hotel has no gym. At this point in your fitness journey you are not letting anything stop you, not even a gymless hotel. You also probably enjoy training because it makes you feel and look great -- so going a week without breaking a sweat is not an option. Before you hit the panic button, try these hotel room workouts that require no fancy equipment and very little space.
Workout Option #1
Download a free interval timer app on your phone. Set the timer for 30 rounds. 45 seconds high-intensity, 15 seconds low-intensity/rest. Workout is 30 minutes total.
Do each move for 45 seconds and rest for 15 before moving on to the next exercise. Complete as many repetitions as possible during the 45 seconds but maintain good form.
Jumping Jacks
Wide Squats
Push-ups
Mountain Climbers
Stationary Lunges Right Leg
Stationary Lunges Left Leg
Exercise Descriptions
Jumping Jacks: Begin with feet underneath you and hand relaxed by your side. Bring hands all the way up over head to briefly meet at the top as feet jump into a wide stance.
Wide Squats: Begin with feet wider than shoulder width. Drop your glutes down and back. Try to make thighs parallel with the ground. Do not go lower than parallel and be sure to keep knees open wide.
Push-ups: Can be done on toes or knees. Keep hands directly below shoulders and back flat for duration of the move. Push through your palms and exhale on the way up. Drop your chest down to the floor for each repetition. Focus on maintaining a tight core.
Mountain climbers: Begin in a plank position with palms on the ground. Bring alternating knees into chest as fast as possible while keeping your hips low.
Stationary lunges, right leg: Begin with your right leg forward and left leg back in a wide lunge stance. Drop down so that your front leg makes a 90-degree angle and push back up through your heel.
Stationary lunges, left leg: Begin with your left leg forward and right leg back in a wide lunge stance. Drop down so that your front leg makes a 90-degree angle and push back up through your heel.
Workout Option #2
4 Rounds
1 min Plank Hold
30 sec Right Side Plank
30 sec left Side Plank Hold
5 Knee Push-ups
15 Tricep Dips on Chair
20 Squat Jumps
10 Second Squat Hold
30 "Jump Rope" hops
5 Burpees
Rest 1 min
Exercise Descriptions
Plank hold: Begin with palms and feet as points of contact on the floor with back flat. You can drop down to our knees as an easier modification. Keep back flat and hips low.
Right-side plank hold: Twist toward your right side and balance body weight on your right forearm. Pivot and stack your left foot on top of your right. Keep your hips up.
Left-side plank hold: Twist toward your left side and balance body weight on your left forearm. Pivot and stack your right foot on top of your left. Keep your hips up.
Knee push-ups: Place palms on the ground and balance on your knees. Keeping your back flat, drop down until your chest comes in contact with the ground and then push back up through your palms.
Tricep dips on chair: Face away from the seat of the chair. Place palms at the edge of the seat and walk your feet forward so your hands are supporting your body weight. Slowly bend your elbows and drop your glutes down. Push up through your palms and feel the tension in your triceps.
Squat jumps: Begin with feet shoulder-width apart. Drop your glutes down into a squat and then jump straight up into the air- landing back in the squat position.
Squat hold: Stay in a low squat stance and sit back keeping your chest nice and tall.
"Jump rope" hops: Imaging you are jumping rope without a jump rope. Move quickly!
Burpees: Begin standing and bring hand down to the ground. Jump your feet out behind you then quickly pull them back in. Spring up as high as you can into the air. Land standing and then drop back down.
Finish both workouts with:
4x 25 abdominal crunches
4x10 leg lifts (Laying on the ground, arms out to the side. Bring both legs up and slowly lower back down to an inch off of the ground.)
Both routines will take a small amount of time but if you do not have access to a hotel gym, these are a perfect way to get a good sweat going. Make sure that you move fast and maintain good form. These workouts will keep your heart rate elevated post-training for a bit, too, which equals more calories burned!
*Please consult your doctor before performing any type of exercise routine. You can push yourself as much as you want for both of the listed workout routines depending on your own level of physical activity. Please share your favorite hotel room friendly workout tips in the comments section below!
from Healthy Living - The Huffington Post http://ift.tt/TqceCA
via IFTTT
Workout Option #1
Download a free interval timer app on your phone. Set the timer for 30 rounds. 45 seconds high-intensity, 15 seconds low-intensity/rest. Workout is 30 minutes total.
Do each move for 45 seconds and rest for 15 before moving on to the next exercise. Complete as many repetitions as possible during the 45 seconds but maintain good form.
Jumping Jacks
Wide Squats
Push-ups
Mountain Climbers
Stationary Lunges Right Leg
Stationary Lunges Left Leg
Exercise Descriptions
Jumping Jacks: Begin with feet underneath you and hand relaxed by your side. Bring hands all the way up over head to briefly meet at the top as feet jump into a wide stance.
Wide Squats: Begin with feet wider than shoulder width. Drop your glutes down and back. Try to make thighs parallel with the ground. Do not go lower than parallel and be sure to keep knees open wide.
Push-ups: Can be done on toes or knees. Keep hands directly below shoulders and back flat for duration of the move. Push through your palms and exhale on the way up. Drop your chest down to the floor for each repetition. Focus on maintaining a tight core.
Mountain climbers: Begin in a plank position with palms on the ground. Bring alternating knees into chest as fast as possible while keeping your hips low.
Stationary lunges, right leg: Begin with your right leg forward and left leg back in a wide lunge stance. Drop down so that your front leg makes a 90-degree angle and push back up through your heel.
Stationary lunges, left leg: Begin with your left leg forward and right leg back in a wide lunge stance. Drop down so that your front leg makes a 90-degree angle and push back up through your heel.
Workout Option #2
4 Rounds
1 min Plank Hold
30 sec Right Side Plank
30 sec left Side Plank Hold
5 Knee Push-ups
15 Tricep Dips on Chair
20 Squat Jumps
10 Second Squat Hold
30 "Jump Rope" hops
5 Burpees
Rest 1 min
Exercise Descriptions
Plank hold: Begin with palms and feet as points of contact on the floor with back flat. You can drop down to our knees as an easier modification. Keep back flat and hips low.
Right-side plank hold: Twist toward your right side and balance body weight on your right forearm. Pivot and stack your left foot on top of your right. Keep your hips up.
Left-side plank hold: Twist toward your left side and balance body weight on your left forearm. Pivot and stack your right foot on top of your left. Keep your hips up.
Knee push-ups: Place palms on the ground and balance on your knees. Keeping your back flat, drop down until your chest comes in contact with the ground and then push back up through your palms.
Tricep dips on chair: Face away from the seat of the chair. Place palms at the edge of the seat and walk your feet forward so your hands are supporting your body weight. Slowly bend your elbows and drop your glutes down. Push up through your palms and feel the tension in your triceps.
Squat jumps: Begin with feet shoulder-width apart. Drop your glutes down into a squat and then jump straight up into the air- landing back in the squat position.
Squat hold: Stay in a low squat stance and sit back keeping your chest nice and tall.
"Jump rope" hops: Imaging you are jumping rope without a jump rope. Move quickly!
Burpees: Begin standing and bring hand down to the ground. Jump your feet out behind you then quickly pull them back in. Spring up as high as you can into the air. Land standing and then drop back down.
Finish both workouts with:
4x 25 abdominal crunches
4x10 leg lifts (Laying on the ground, arms out to the side. Bring both legs up and slowly lower back down to an inch off of the ground.)
Both routines will take a small amount of time but if you do not have access to a hotel gym, these are a perfect way to get a good sweat going. Make sure that you move fast and maintain good form. These workouts will keep your heart rate elevated post-training for a bit, too, which equals more calories burned!
*Please consult your doctor before performing any type of exercise routine. You can push yourself as much as you want for both of the listed workout routines depending on your own level of physical activity. Please share your favorite hotel room friendly workout tips in the comments section below!
from Healthy Living - The Huffington Post http://ift.tt/TqceCA
via IFTTT
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