Fitness exercises for travelers

Published On: Aug 25 2014 09:13:48 AM EDT
Updated On: Aug 25 2014 10:59:03 AM EDT


The Jewish Community Alliance
Free Fitness Center Event
Thursday, September 18th at 6:00am or Monday, September 29th at 7:00pm

The Travelers’ Workout
How To Stay Fit While Traveling


Traveling is hard on our physical health; our sleep patterns are disrupted, we eat too much, too little or at odd times and often neglect our exercise completely. Even our best-laid plans to use the hotel gym can be thwarted by over-crowded conditions or out-of-service equipment.

One way to stay active during travel is to have a your own ready-made exercise plan handy. It’s easier to exercise if you don’t have to dream up something on the spot.

Keep this exercise plan in your bag or on your computer and carry or gather a few simple tools to act as your “gym” on the road.

Equipment:

Resistance Bands (2)
Quart water bottle (full) (2)
Chair (desk chair or side chair)
Music!


Safety Considerations

As always, consult your physician before starting a new exercise regimen. Be alert to the unfamiliar surroundings you are using for your exercise. Be especially careful if you use any furniture or room structure (chair, door, door jamb) as a support. Test to see if it can support your weight.

You may choose to supplement your in-room workout by climbing the hotel stairs or using the pool or walking the grounds of a large property. While these can be great options be careful about working out alone, possibly out of sight of security cameras and maybe during late or early hours. Working out with a buddy is always preferable to working out alone.

Stretching

Take five to ten minutes to stretch after each workout. In a hotel room you can lie on a towel on the floor or on the bed and get great, relaxing stretches.


The Four Day Hotel Room Workout

Day One
1. Jog for 15 seconds
2. Jump Rope for 15 seconds (fake it!)
3. 20 Jumping Jacks
4. 20 Mountain Climbers
5. 10 Push Ups
6. 20 Squats
7. 20 Forward Lunges, left leg
8. 20 Forward Lunges, right leg
9. Wall Squat for 30 seconds
10. 20 Bicep Curls with Resistance Band
11. 20 Triceps Extensions with Resistance Band
12. Elbow Plank for 30 seconds


Day Two

1. Jog for 15 seconds
2. Run High Knees for 10 seconds
3. 20 Jumping Jacks
4. 20 Horizontal Jumping Jacks (in plank position)
5. 15 Push Ups
6. 20 Squat/Jumps
7. 20 Forward Lunges, left leg
8. 20 Forward Lunges, right leg
9. Squat low and hold for 30 seconds, lift heels
10. 25 Bicep Curls with Resistance Band
11. 25 Triceps Extensions with Resistance Band
12. Elbow Plank for 60 seconds

Day Three

1. Jog for 30 seconds, hands wide, hands up, hands wide
2. Fast Feet for 15 seconds
3. 30 Jumping Jacks
4. 20 Push Ups
5. 20 Squat/Jumps
6. 20 Alternating Leg Overhead Lunge with 1 Quart Water Bottles in each hand
7. Wall Squat for 60 seconds
8. Hip Raises
9. 30 Bicep Curls with Resistance Band
10. 30 Triceps Extensions with Resistance Band
11. Hand Plank for 30 seconds
12. Side Plank, 30 seconds per side


Day Four

1. Jog for 30 seconds, hands wide, hands up, hands wide
2. 30 Jumping Jacks
3. 20 fast body weight squats
4. Squat low and hold for 30 seconds, raise heels
5. Calf Raise for 60 seconds, hold chair for support
6. 20 Mountain Climbers
7. 20 Side Knee Crunches
8. 20 Upright Rows with Resistance Band
9. 20 Overhead Press with Resistance Band
10. Plank (elbows or hands) for 2 minutes
11. Reverse Crunch for 30 reps
12. 30 Bicep Curls with Resistance Band


To adjust the workout intensity to your level just add or subtract time or the number of reps. Increasing from a 30 second to a three minute plank is a significant difference!

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