16 Nov 2016

10 Exercises for your hotel room

Finding yourself traveling often and no hotel gyms? Here are 10 exercises you can do in your hotel room no matter your fitness level. Please keep in mind these exercises are for those that are in generally good health and injury free. As a traveler myself, I have found these exercises ideal for any location. You can choose the number of exercises you do based off of your fitness level. Remember to always be safe, push yourself, and stay hydrated.

1. Pushups

No need for fancy gym equipment or a large amount of space, you can do pushups anywhere. The pushup is an incredible full body exercise that targets your upper body, core, and lower body.

• A proper pushup involves keeping your back in a straight line and lowering your body until your chest is around 2 inches from the ground.
• If you are unable to do a full pushup, perform the exercise from your knees.
• Perform 3 sets of 10 reps. Modify based off of experience level.

2. Jumping Jacks

• For a cardio element, jumping jacks are a great alternative when no treadmills are available.

• Perform 3 sets of 30 reps. Modify based off of experience level.

3. Squats

• The squat is a great exercise to tone your thighs and help give you the bigger butt you have been wanting.

• หายใจเข้า ขณะย่อตัวลง หายใจออก ขณะยกตัวขึ้น
• Using proper form in squats is essential to avoid injury. Remember to keep your back straight, avoid your knees passing your toes, and keep your core tight. For the inexperienced I advise starting with a chair against the wall for support.
• Perform 3 sets of 20 reps. Modify based off of experience level.

4. Arm Circles

Even though this exercise looks easy, trust me, you will feel the burn after seconds.

• Perform 3 sets of 60 seconds (30 seconds front circles 30 seconds reverse circles) with a 30 second rest in between sets. Modify speed of circles and duration based off of fitness level.

5. Chair Dips

Dips mainly target your triceps but they also improve strength in your shoulders, arms, and core. This will help make those chicken flaps on your arms disappear.

• Perform these dips on a sturdy chair against a wall or a sturdy coffee table. Test for safety before beginning this exercise.
• Perform 3 sets of 10, increase or decrease based off of your fitness level.

6. Front Lunges

The lunge targets not only the numerous muscles in your legs but engages your core as well. This exercise is one of my favorites to lift my butt.

• Make sure your knee doesn’t cross your toes
• Perform 3 sets of 10 on each leg. If needed, use your arms to assist you standing or don’t go as deep into the lunge. Can be done with or without weights

7. Leg lift

This exercise focuses on your core but also targets your lower body as well. This is great for that lower abdominal area so many want to tone. Goodbye Muffin Top. Perform 3 sets of 20. To make this easier, start with your legs straight and bring both knees to your chest if possible.

8. Shadow Boxing

There is a reason boxers have incredible bodies. The punching motion not only increases your heart rate, it engages your core and upper body. This is great if you have a bad day at work or if you want to take out some frustration. Use that to push yourself even harder.

• Perform 3 sets of 3 minutes with a 30 second rest in between sets. Modify speed and duration based off of fitness level

9. Shoulder Taps

This is another full body exercise you can do anywhere. I like to put on a song with a good beat to alternate taps. Get in a pushup position and alternate tapping each shoulder. Your core and shoulders will be burning after this one.

• Perform 3 sets of 10 reps (5 taps to each shoulder). To make this easier perform with your hands placed on a sturdy chair or coffee table.

10. Mountain Climbers

This full body exercise engages your upper body, core, legs, and a cardio element. Imagine running in a pushup position.

• ต้องใช้ปลายเท้ายันพื้นเหมือนท่าปีนเขา อาจจะเริ่มจากการบริหารที่ช้าและเพิ่มความเร็วขึ้น
• Perform 3 sets of 30 seconds. This exercise can be modified slower or faster depending on fitness level and 60 seconds for more advanced.

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