Sensible Fitness: Can I Still Workout When I’m Out of Town?
Written by Doug Gibson, on 16-06-2008 16:12
Sensible Fitness: Can I Still Workout When I’m Out of Town?
Read on to see how you can still get in your daily exercise even if your hotel doesn’t have a gym.
Question: I am planning a vacation and am curious about what I can do to stay fit without going to a gym? Do you have any hotel room workouts? —Beth Anne
Answer:
I need to commend you on your discipline! Many folks take a vacation from their workouts when traveling and I love how you have placed your fitness as a priority. There are very effective workouts that you can accomplish with very limited equipment, and I would love to share one with you.
If your suitcase is anything like mine, you do not have a lot of free space. So I’d suggest a workout that uses calisthenics and rubber tubing, which is very light weight and takes up little space. Calisthenics uses your own body weight and you can target much of your body with these. You will however need an external force for some of your muscle groups and a couple of rubber tubes, with handles on each end, will work great.
It will be impossible for me to share one workout that will cover the entire spectrum of varying fitness levels. Instead, I am going to share a basic workout that can be made harder if you desire. Here are some exercises for a total body workout of your major muscle groups:
For legs and glutes you can perform squats, split squats or lunges. These can be done with or without the rubber tubing to make them harder.
Hamstrings can be targeted by performing one or two-legged bridging with your foot on a stool. Do not get too much bend in your bridging leg(s) or it will take emphasis off the hamstrings!
To blast the abs and obliques, there are numerous variations of crunches, planks, or stabilization exercises to choose from. Pick a couple and punish your mid-section for those sinful, yet mandatory, vacation indulgences.
For your back muscles or “lats,” incorporate the rubber tubing and perform rowing or pulldowns. These muscles can be fairly strong, so you may have to hold two tubes together to make it challenging.
Biceps can be hit by performing a basic curl with the rubber tubing. Start by standing on the tube with one foot, and if that is too easy put two feet on the tube. Spread your stance to increase resistance.
Triceps are a trouble spot for many and performing dips off the edge of a bed or couch will give them a great workout. You can also perform kickbacks, pushdowns or overhead tricep extensions with your tubing!
For your shoulders, or deltoids, I suggest an overhead press with your rubber tubing. Deltoids are typically a weaker muscle group, so put the tubing under only one foot and press up overhead. If you have a shoulder issue, maybe try a front raise with the tubing.
No workout is complete without targeting the chest. You must, you must, you must tone the bust! Push-ups off of your knees are great for beginners, progressing to being on your toes for the more advanced. You can also perform a standing chest press using your rubber bands.
Obviously, unless you are familiar with exercise terminology, you may not understand what many of these exercises are, but a single visit to a qualified personal trainer (me!) can get you on the right path. You also can check out the video link that I have included at the end of this article or visit the Sensible Fitness Personal Training web site for archives of our TV program at sensiblefitness.com. I have tons of exercises for you to check out for free!
Click here or on the play button below to view a Webcast of Doug demonstrating various travel-friendly exercises.
