The Travel Friendly Workout with Minimal Equipment

Travel Friendly Workout

Chances are you will be traveling soon for business, to visit family, or for vacation.  When this happens, it is important to maintain your fitness program so that you do not flush it all away.  This is where your creativity will be needed.  Using minimal equipment, you can accomplish your fitness goals in the small hotel room to which you are assigned.  This article is your guide on how to use your body weight (plyometrics) and resistance bands to continue on your fitness program while traveling.

The Travel Friendly Workout Using Plyos and Bands

Research has found high-intensity exercise programs to be the most effective way in which to burn fat during exercise.  These programs have been most effective on body composition changes and fat distribution in the body, especially in the abdominal area, on total body fat, and subcutaneous fat [1].  Due to this knowledge, your travel workout will be high-intensity interval training.

All of the following exercises should be performed in order and the entire prescribed time/reps should be attempted.  If you cannot complete the entire time/reps prescribed, rest briefly and continue until the time/reps are completed.

The warm-up.  Requiring minimal space, jumping jacks are the perfect exercise to warm the body up (elevate heart rate and increase blood pressure).  This first set should be a warm-up and is not part of your workout.  Start with 15-20 jumping jacks and rest for one minute.

The Workout

  1. High-Knee Jogging: this knee lifting exercise is difficult on the legs and will quickly jump your heart rate in a hurry. Keep your posture tall, lift your knees up towards your waist, and pump your arms as if you are running.  High-knee jog in place for 60 seconds.
  2. Push-ups: lowering down to the floor in a straight posture and tight abs will be the jump start for your upper body. Start by performing as many push-ups as you can in 60 seconds.  If you cannot lower yourself the entire way down (creating a 90 degree angle in your elbows), then rest briefly and try a few more.
  3. Sit-ups: aim to perform the complete sit-up, where you place your hands across your chest or behind your head and lift the shoulders all the way up towards your thighs/knees. Aim to perform as many as you can in 60 seconds and exhale each time you raise upwards.
  4. Triceps Extension with the Resistance Band: be sure to wrap your band under your shoes and grab ahold of the handle. Grab the handle with one hand and create tension with the band by shifting the feet [2].  With your elbow above the body, extend one arm directly up above and slowly return it to the starting position.  Perform as many reps as possible with one arm for 60 seconds and then switch for another 60 seconds with the other arm.
  5. Front Squats with the Resistance Band: this will be your lower body test in strength using the resistance band. The front squat position should start with the band under your shoes and the hands in front of the shoulders.  Perform as many reps as possible, making sure to lower the glutes back and down for proper toning and targeting of your gluteal muscles.
  6. Lunges: this is one of the best body weight exercises for the legs and following squats, it is certain you will feel these. Perform as many as you can, alternating each leg in front.
  7. Toe Hops: this is an easy exercise to perform, but is hard on the calf muscles. The goal is to jump up and down on the toes as long as possible, aiming to jump slightly in the air (not high jumps).  Perform as many as possible and avoid having the heels touch the floor.
  8. Steps 1-7 constitute one round. Aim to complete as many rounds as possible in 30 minutes and jot down your notes as to how many rounds you completed.

 

References

[1] http://www.ncbi.nlm.nih.gov/pubmed/18845966

[2] http://www.bodybuilding.com/fun/wotw10.htm

[3] http://www.leanitup.com/

About the Author

, Celebrity Personal Trainer and Fitness & Nutrition Expert headquartered in Scottsdale, AZ. He specializes in helping men and women achieve weight loss, muscle building, toning and other customized fitness & nutrition programs to create a Healthy Lifestyle. James offers private luxury personal training, 12-week custom workout plans, and personalized nutrition meal plans. Follow on Google+.

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