When it comes to exercising on the road, finding time to get in a good workout is often the biggest roadblock to success. But there’s good news…you can get a full body workout without having to spend all morning doing it.
Start with 15-20 reps with each exercise and include 45-60 seconds of jumping between each exercise. One complete circuit should take about 12 minutes to complete (for maximum results, do it twice!).
You don’t even have to worry about equipment (and we’ve seen those hotel “fitness rooms” with old or broken machines which don’t exactly fire up your enthusiasm). One piece of tubing, or an elastic band, is all you need to get a complete, full-body workout in your hotel room.
This routine focuses on exercises for the back of your body, which targets muscles that get weak with lots of sitting and contribute to poor posture. Because you’re standing while you do these exercises, you work your upper and lower body and your core.
You can buy bands like the one in the pictures from Web sites such as http://www.performbetter.com. So let’s get going!
To do this routine:
- Feed the band through something sturdy like the bed post or the base of the bureau that holds the television.
- Stand far enough away from the base to feel some tension in the band before you begin the exercise.
- Do each exercise one time, and try to complete 15-20 repetitions.
- Do the movements relatively quickly, but smoothly without jerky movements
- In between each exercise, do 45-60 seconds of the jumps with the band.
- Try to move as quickly as possible between exercises
- Complete the entire circuit 1-3 times for a great workout that will give you the energy you need during your day.
- Jumps in between each set (or as often as you can)
Stand in the same position as the exercise above, with your arms in front. Stand with both feet right next to each other. Jump left and right, landing softly. You should feel the muscles in your midsection tighten because you are holding the band.
Squats and rows
Hold one grip in each hand, and hold your arms out in front of you. Stand with your feet hip to shoulder width apart. Squat down by bending both knees, and pushing your hips back at the same time. As you stand up, pull the band towards you, with your elbows right by your side.
Single leg squat holding the band for balance
Hold onto the band with both arms. Stand on one leg, and squat. The band will help you balance. Squat as low as you can, or to where your thigh is almost parallel to the floor. Switch sides.
Stand facing away from where the band is coming from. Hold one grip in each hand and hold your arms up, so that your elbows are bent and your hands are next to your head. Stand with one foot in front of the other. Press both hands forward and up until your arms are straight.
Straight arm pulldown
Stand with feet hip width apart, and lean forward from your hip. Start with your arms straight, and in front of you. Pull both arms down, next to your body. Pull your shoulders down and back as you do the exercise.
Lunge and row
Stand with left leg 3 feet in front of the right. Hold both grips in right hand, and keep arm straight in front of you. Bend both knees to about 90 degrees (make your stride long enough to get the 90 degrees). As you stand up, bend your elbow, pulling the band right next to your side.
This one you can you by standing on the band.
Stand with your feet between hip and shoulder with apart.
Hold one grip in each hand, crisscross the band and hold your arms up with elbows bent so your arms are up by your shoulders.
Press both arms up until straight. You might have to adjust the width of your feet if you don’t feel enough tension.
Feeling strong? You’ve gotten in an entire body workout in just 12 to 24 minutes and you should be energized and ready to face the day.
By Annette Lang for PeterGreenberg.com.
Annette Lang is the author of Morning Strength Workouts. For more information about Annette, visit her Web site at http://www.AnnetteLang.com.
For more tips on staying healthy while traveling, check out Health & Fitness.
Previously by Annette Lang on PeterGreenberg.com: