Lately, it’s been a struggle for me to stick to a fitness routine at home, so try to imagine how hard it is to be disciplined about eating healthy meals and working out when I’m traveling. I don’t know about you but being on the road turns my personal routine upside down in so many ways. For example, I never know what my breakfast, lunch or dinner will be like and my mid-morning and afternoon snacks may or may not materialize depending on my schedule. And truthfully, whether I am traveling for work or vacation, the idea of pounding hard in a gym is not very appealing when I could be out exploring.
But at the end of the day, it’s about making adjustments and not excuses because it’s very easy to do nothing at all then watch your fitness level fade or the extra pounds creep on. Even after an exhausting or exhilarating day, you can exercise from the comfort of your hotel room to burn a few calories.
First, I always start my exercise routine with cardio. I am not a fan of running but I don’t mind skipping. Thankfully, I’ve discovered that it’s the fastest and most convenient way to get my heart rate up – anywhere. Even if I forget my jump rope, I can always simulate the action. So do that first, then move on to some toning exercises.
I’ve shared a few options below.
To achieve toned arms, you need to target the biceps (front of the arm) and triceps (back of the arm) from every angle. According to Franklin Antoian, ACE Certified Personal and founder of iBodyFit.com, “generally six to eight reps is good for strength, and 10 to 12 reps is suggested for muscle maintenance to keep the tendons strong and healthy.”
Squats are some of the simplest exercises to include in your workout as you can use your own body weight to execute. Not only do they help you gain definition in your thighs and buttocks but when done correctly, they also can improve your posture, digestion and circulation..
Lunges – Lunges are a great way to strengthen, sculpt and build several muscles/muscle groups including your butt, hamstrings (back of the legs) and quads (four main muscles at the front of the thigh). You can do them in a stationary position or walking across a room.
Leg, Hip and Butt Extensions – Extension exercises strengthen the buttocks, outer thighs and lower-back muscles. There are variations that you can do while standing or bending.
There are like a gazillion exercises that you can do to burn belly fat, flatten your tummy,and strengthen your core without access to any equipment. Success depends on your fitness level and the strength of your core (which is a set of interconnected muscles that run up the back and stretch down to the butt and the front and inner thighs). The most common ab workout is the basic crunch but you can up your game with reverse crunches, oblique twists, planks and more.
And of course, you have to stretch at the end!
Do you have any neat exercise tips you’d like to share?
I usually work out in sneakers but although I’d packed them for this trip, I forgot the bag in my rush to get out of the house for my little weekend getaway. Since I’d planned to use the opportunity to demonstrate these workouts I had to make do with bare feet. Of course, germaphobe that I am, I had to wash my feet thoroughly afterwards.
For longer trips, I’ve been known to pack my jump rope and resistance bands just in case I can’t make it to the gym or don’t have one where I am staying. But that was when I was on top of my game. True confession? I don’t do that nearly enough nowadays..