Is frequent flying grounding your workout routine? Whether it’s travel for work or vacation, hotel living can destroy your fitness goals. On this trip, we are nixing the mini bar and raising the fitness bar instead. The following high-intensity workout can be done anywhere, at any time. So pack your sneakers and let your cardio concierge do the rest. After all, you are on vacation.
Jump Squats. The goal of this workout is to keep your heart rate elevated from start to finish. While the standard squat is effective for strengthening the quads, hamstrings and glutes, the added jump to this move adds a cardio aspect that will increase your caloric expenditure.
Step 1. Standing with your feet shoulder-width apart, hinge back at the hips as if lowering the body into a basic squat.
Step 2. Get low. Try to position your thighs parallel to the ground.
Step 3. Engage your core muscles. Swing your arms to gain momentum as you launch up into an explosive jump. Continue without stopping for 10-12 repetitions.
Find the closest hotel stairwell, and run up and down 1 flight of steps.
Push-Up Side Planks. When vacationing, you’d much rather spend your time laying out than workout out, which is why I have combined two total body moves into one exercise. Doing so not only saves you precious time, but it also makes your body work overtime.
Step 1. Begin in a push-up position, with the body forming a straight line from the shoulders to the heels.
Step 2. Lower the body toward the ground, then push through the hands to return to the starting stance.
Step 3. Bring the right hand off the floor, and continue to elevate it until the arm forms a straight line from the grounded hand through the extended arm. Keep the feet stacked, and hold for 30 seconds.
Step 4. Slowly return the body to the push-up position and twist your body to the opposite side and repeat Step 3. Continue this sequence 10 times on each side.
Get moving! Time to run up and down 2 flights of stairs.
Wall Squats. Don’t let the simplicity of this exercise fool you. Thirty seconds of holding a wall squat will leave the legs trembling. This isometric move targets, tones and torches the muscles of the lower body. Get ready to embrace the shake!
Step 1. Standing with your back against a wall, position the feet hip-width apart.
Step 2. Lower the body into a squat position, forming a 90 degree angle at the knees.
Step 3. Joint alignment is key to hitting the right muscles with this move. Keep the shoulders over the hips, and the knees above the ankles. Hold for 30 seconds.
Let’s go! You have 3 flights of stairs to run now. Once completed, repeat this circuit 2-3 times.
To learn more about personal training options and Ashley's new virtual workout program, which can be done from the comfort of your home, visit ashleyblakefitness.com.
Read more Sports Doc for Sports Medicine and Fitness.