Life on the road can be rough on the body. Not only do travelers often find themselves eating fatty foods and sitting in cars or on planes for long periods of time, but we also fall victim to falling out of our normal workout routines.
Although the number of hotels featuring fitness centers is on the up and up, every accommodation option doesn’t have the convenience (and in many cases, travelers don’t necessarily want to utilize the gym). Stay fit on the road with this easy 25-minute hotel room workout that utilizes an object found in nearly every hotel room: a chair.
Warm Up
5 minutes
First things first, get those muscles ready by doing shoulder circles, 15-25 calf raises, and 25-50 jumping jacks. Do all these exercises without a break and you should get your blood flowing.
Workout
20 minutesLeg Squats: With a chair behind you (or not if you are experienced), stand with your feet hip-width apart. Keep your abs tight as you bed your knees and slowly squat toward the chair. Hover above the chair for a few seconds and then lift back up by extending your legs until your back to a standing position. Repeat for 1-3 sets of 10 repetitions.
Lunges: Stand upright with your feet shoulder-width apart. Step your right foot approximately two feet in front of you, lowering your hips while maintaining control and balance until both knees are bent at about 90-degree angles. Make sure your front knee is directly above your ankle and your back knee doesn’t touch the floor. Keep the weight in your heels and push back up to the starting position. Repeat for 1-3 sets of 10 repetitions.
Elevated Push Ups: Place your hands on the edge of the bed (let’s face it, nobody wants their face anywhere near hotel room carpet). Scoot your feet out until you are in a diagonal plank position and proceed to do traditional push ups. Repeat for 1-3 sets of 10 repetitions.
Wall Climb: Place your hands flat against the wall with your arms straight, leaning your body at an angle with your right foot forward. Quickly bringing your left foot forward while simultaneously kicking your right foot back. Repeat for 1-3 sets of 10 repetitions.
Chair Step: Set a straight-backed chair (without wheels) against the wall or door of your hotel room so the chair seat faces you. Step up on the seat one foot at a time and then step down. Repeat for 1-3 sets of 10 repetitions.
If this is not enough of a workout for you, do another round of these exercises. Keep in mind that this simple workout is not a replacement for heavy-duty sessions, but instead a way to stretch out and break a sweat in the privacy of your own hotel room. And take caution: all exercises are attempted at your own risk. Always consult a physician before beginning any physical activity.
[Flickr image via sldghmmr]