Traveling? Do This All-Over Bodyweight Workout


Traveling? Do This All-Over Bodyweight Workout

Feb 28, 2015 //


When you travel, you probably find it challenging to stick to your regular workout program. Most hotels have exercise rooms, but they may not provide the equipment or space you’re used to. The solution is to take this all-over bodyweight workout on the road with you. It requires no special equipment and takes up a minimum amount of floor space – you can perform right in your hotel room.

How to Do It

To focus on strengthening and toning, perform each exercise at a moderate speed, three sets of 12 or 20 reps each. Turn this into an all-over bodyweight cardio workout by using timed intervals for each exercise set. Perform three intervals per set; each interval consists of one minute work and 30 seconds rest. For example, the forward lunge set is one minute of lunges and 30 seconds of rest, repeated three times for a total of four minutes. After completing the third lunge set – including the last 30 seconds of rest – immediately begin the glute raise set.

Forward Lunge

Stand with your feet about shoulder width apart, toes pointing forward. Step out with your right leg and bend both knees, lowering your body into a lunge. Don’t lean forward; keep your chest up and trunk vertical. Viewed from the side, both legs should be bent to about 90 degrees, with your back knee a couple inches above the floor. Step back and up into the starting position. Step out with your left leg into a forward lunge. Perform three sets of 20 reps (10 reps per leg), alternating between right and left legs. Make a point to come all the way back to your starting position, standing up tall, between lunges. Advanced version: Jump lunges, alternating between right and left lunges.

Glute Raise

Lie supine (face up) with your knees bent and feet flat on the floor. Contract your glute (butt) muscles and push your hips upward as far as possible. At the top of the raise your low back should be off the floor. Hold this position for two seconds and contract your glute muscles hard before lowering to the floor. If you feel tension in your hamstrings or low back, focus on your glute muscles so they do the lifting. Perform three sets of 12 reps. Advanced version: Single-leg glute raises. Lift one foot off the floor, with your leg straight or bent, before raising your hips. Lower your hips and switch to the other foot.

Chair Plank

Use a chair that won’t move around. Face the front edge of the chair and place your hands on the seat. Position your feet and body as if beginning a pushup. From the side view, your body should form a straight plane from your shoulders to ankles. Contract your oblique (side) and abdominal (front) muscles to engage your core. Hold this position for 30 seconds, keeping your core muscles tight. Rest for 30 seconds and repeat two more times. Advanced version: Floor plank. Place your hands on the floor. For a more advanced version, rest your elbows on the floor.

Squat Thrust

Start by standing upright with your feet about shoulder width apart, toes pointing slightly outward. Drop into a deep squat, allowing your heels to come off the floor. Bend at the waist and place your hands flat on the floor about shoulder width apart. Supporting your body weight with your arms, pop your feet off the ground and thrust your legs straight out behind you, landing on the balls of your feet. Your body should end up in a plank. Keep your core muscles engaged; don’t let your hips or back sag. Pop up and draw your legs under you. Stand up into the starting position. Perform three sets of 20 reps. Advanced version: Jump squat thrust or burpee. After drawing your legs under you, instead of standing up into the starting position, reach up with your arms and jump as high as you can.

Ice Skater With Instep Touch

Start by standing with your feet about shoulder width apart, toes pointing forward. Take a step laterally with your left leg while bending down, twisting your torso and reaching down toward your left foot with your right hand. At this point, you should be balanced on your left leg, with your right hand touching your left instep, and left hand pointing back and up. Straighten up and step laterally with your right leg while reaching toward your right foot with your left hand. Perform three sets of 20 reps (10 reps per leg). Advanced version: Leaping ice skater. Spring laterally from side to side.

Spiderman Plank

Start in the plank position with your hands on the front edge of a chair, about shoulder width apart. Bend your right leg and touch your right elbow with your knee. Straighten your right leg and switch, touching your left elbow with your left knee. Keep your core muscles engaged throughout. Perform three sets of 20 reps (10 reps per leg) Advanced version: Spiderman floor plank. Perform this move with your hands on the floor. For a more advanced version, try a spiderman pushup. Perform a pushup as your knee comes up to touch your elbow.





Anita Tsuchiya

Anita Y. Tsuchiya is an certified personal trainer and writer. A former multi-sport athlete and coach, she also has trained in martial arts and Chinese medicine. Anita believes developing your athletic potential holds the key to a longer, healthier and happier life; it's never too late to become a better athlete.

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