If you’re a businessman or woman, on the go or a frequent vacationer, there’s a good chance that at some point you’re going to end up away from your gym and on the hunt for a place to work out. While many assume that every hotel comes equipped with a gym, this is often not the case. Even some pricey boutique hotels do not include an exercise room, so it’s important to have a workout backup plan.
This is where hotel workouts come into play: you can use items found in your hotel room as props to help you work out and maintain your physique while out of town. The key to an effective hotel workout is finding creative ways to challenge the muscles, all while using your own body weight or props. For the cardioportion of your hotel workout, options include stepping up and down on a chair or bench, running stairs located in the hotel, skipping (outside if you’re not on the bottom floor), or simply going for a run. For strength training, you’re going to need to put a spin on traditional exercises to create your hotel workout. Here are some useful ways to get an effective hotel workout.
Props
To complete your hotel workout, you can use the following props:
- 2 2-liter bottles of water obtained at a nearby grocery or convenience store
- 2 chairs found in your room
The objective of your hotel workout is to move through the following exercises as quickly as possible.
Body weight squats with wall squats
Start your hotel workout by holding one of the water bottles directly out in front of you with your feet shoulder-width apart. Begin to squat down, keeping your toes pointed forward and going as low as possible. Complete a total of 30-50 reps, depending on your fitness level. Then, stand with your back against a wall and move down into the squat position so that your knees are at a 90-degree angle. Hold this position for 20-30 seconds.
Push-up sequence
To add more difficulty to regular push-ups, place your feet on top of the bed while keeping your hands on the floor. Your body should be on a flat decline. From there, perform push-ups as usual. Once you’re finished doing 15-20 reps, turn your body while lifting one hand off the floor so that you are sideways with one arm fully supporting your body. Maintain this position for 20 seconds. After you’re finished, repeat the push-ups, only this time place your hands in a triangular position. Repeat once more on the other side, holding the sideways position to complete this sequence.
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It wasn’t too long ago that people with conditions such as high blood pressure, high blood sugar, arthritis, asthma and heart disease, were told by Physicians to “take it easy”,”stay in bed” or ingest several medications in order to stabilize these conditions. Today, there is little doubt how the impact of lifestyle changes, including exercise, can dramatically prevent, treat and even cure many of these ailments.
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