Health Secrets From Florida- Hotel Room Workout
I’m on the road again and trying to stay in shape is always my biggest challenge. Having a hotel room workout plan has become imperative as I travel through small cities staying in hotels that do not have a fitness center.
After a few weeks passed this trip with no gym in sight on my itinerary, I remembered a trainer I had while passing through Florida last Spring gave a me routine to do in my hotel room. I dug it up and found it perfect for what I needed right now. With this hotel room workout, you don’t need any accessories except your own body weight and a chair.
If you are looking for something to help keep the tummy tight and the fanny firm, bookmark this routine for a go-to hotel room workout while on the road.
Here it is kept simple. Do it in the order it’s written and keep your rest time at 10/15 seconds in between sets. Descriptions of each exercise is at the bottom of the post in case you are not familiar with the list.
Hotel Room Workout:
Push ups- To failure
Lunges- 15/each leg
Bench dips- To failure
Jump squats- 20
Push ups- To failure
Glut & ham lifts- 15-15-15 per leg
Bench dips- To failure
Perform this exact rotation 1 to 2 more times, then abs.
For abs, alternate these 2 sequences:
Leg lifts- 20
Heel touches- 20
The squat involves lowering yourself to the floor without bending at the lower back. Instead, you use your legs to lower your body, keeping your spine in a neutral position. Stand with your feet hip-width apart. Press your hips back and bend your knees. Keep your weight back on your heels, not on the balls of your feet. Your knees should stay behind your toes. Continue lowering until your knees are at a 90-degree bend. Pause for a count and then push through your heels, extending your knees and hips.
Place your hands on the floor so they’re slightly outside shoulder-width. Spread your fingers slightly out and have them pointed forward. Raise up onto your toes so that all of your body weight is on your hands and your feet. Contract your abdominals to keep your torso in a straight line and prevent arching your back or pointing your bottom in the air. Bend your elbows and lower your chest down toward the floor. Once your elbows bend slightly beyond 90 degrees, push-off the floor and extend them so that you return to starting position.
In a front lunge, you stand with your feet hip-width apart and step forward with one leg into a wide stance. The wider the stance, the more the lunge focuses on your gluteal muscles. Keeping your core tight, descend so that your back knee almost touches the floor and rise back to standing, stepping back in to your starting position. Glance down as you descend, checking that your toes stay in front of your knee. If your knee extends beyond your toes, widen your stance to avoid damaging your knee-joint. Also avoid bowing as you descend because that can put excessive stress on your lower back.
The easiest version begins with you sitting on the bench and placing your hands on the edge, as close to your hips as possible. Take a half step forward so that your body comes off the bench and is supported by your hands and feet, knees bent or straight- straight will create more of a challenge. Lower your body to the floor by bending your elbows, until your upper arms and forearms create a right angle. Don’t let your elbows flare out to the sides; instead keep them close to your body, bending them straight behind you. Going deeper than a right angle can injure your shoulders. Also make sure your body drops straight to the floor and not forward away from the bench as this can also hurt your shoulders.
Stand straight and bend slightly forward with your back straight and your bottom sticking out a little. Squat down to a full squat position. Push against the floor and jump up landing back down in the same position you started – a full squat position. Rest for a beat and then jump again.
Glut & ham lifts-
For the glut lift, kneel down on all fours and lift one leg up in the air behind you while keeping it bent. Bring the leg back down not touching the floor and repeat this left all the while keeping your leg bent. Repeat with the other leg. For the hamstring lift, stay in this position and lift your leg out to the side with the leg bent. Bring the leg back down keeping it bent. Repeat 15 times with right leg, then repeat with left leg. Go back to a glut lift. This time extending the leg straight out behind you while lifting it up and down repeating 15 times each leg.
To perform a leg lift with two legs, lie on your back with both legs straight. Squeeze your legs together and contract your abs to flatten your lower back. Raise both legs up until they are at a 90 degree angle to the floor and back down again.
Lie facing up, knees bent, feet flat on the floor. Your spine should be in neutral position — neither hunched nor hyperextended — from your hips to your head. Place both hands so that your fingers just barely brush the back of your head or neck. Allow your elbows to comfortably stick out to the side. For a slightly easier crunch, you can cross both arms across your chest; to make the exercise more difficult, extend both arms straight overhead. Watch a fixed spot on the ceiling, straight above your knees, as you flex your abs and crunch up. Remember, your lower back should stay in contact with the floor; only your shoulders, neck and head come up off the floor. Staring at the fixed point helps you keep your neck in neutral position; you shouldn’t flex it to look between your knees.
In this exercise, you start by lying on your back with your knees bent and both feet flat on the floor, approximately shoulder-width apart. You contract your abdominal muscles to lift your torso and shoulders off the floor, keeping your arms straight by your sides and lifted about 2 inches off the floor. When you exhale, reach your right hand to your right heel, then inhale and return to center, keeping your abdominal muscles contracted and your shoulders off the floor. Exhale again, and reach your left hand to your left heel. You should perform as many heel touches as you can while maintaining proper form.
Lie on your back with your legs extended in front of you. Rest your arms alongside your torso. Lift your legs toward the ceiling while keeping them together. Simultaneously, lift your upper body toward your knees to form a V-shape with your body. Your arms should rise off the floor with your upper body and remain extended, as if they are reaching for your knees. Lower your upper and lower body back to the ground in one succinct motion.
Start by lying down. Lift your legs up from the ground and gently rest your hands behind your head without pressing on your neck. Exhale and twist your left armpit toward your right knee — which you simultaneously bend and raise toward your left armpit — and hold as you inhale. Your left leg will be up off the ground and extended. Exhale and switch, twisting your right armpit towards your left knee and holding. Switch back and forth for as many times as you can with proper form.
Lay flat on the floor. Kick your legs straight out in front of you, then bring the knees back into the chest. Take your arms off of the floor and curl them around your knees as they are brought into the chest. Extend your legs back out. Wrap your arms around your knees as they come into the chest.
The majority of the descriptions were provided by: http://www.livestrong.com/
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