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The Jetsetter’s Travel Workout

By June 30, 2018workout

The Jetsetter’s Travel Workout

Always on the go? Travel for work? Try this full-body travel workout, you have everything you need right in your hotel room!

It is easy to fall “off track” when traveling, you feel out of your element, maybe the hotel gym isn’t that great (more often than not right?). Sometimes we feel more on-the-go than at home, so this workout is great to stay on track with that jet-setter lifestyle.

Another reason to love these workouts is that they are super short and really pack a punch. Here is one of our all-time favorite travel workouts–done in many a hotel room. Just because you are traveling doesn’t mean you can’t reach your goals.

READ MORE BELOW
EQUIPMENT + OVERVIEW
EQUIPMENT //
+   Chair
WORKOUT STRUCTURE //
This is a no-excuse workout, you can do it literally anywhere! All you need is a floor and a chair. It is easy to do, quick, and efficient. You can get your sweat on, increase your strength, and still make it to your meeting on time.

 

WORKOUT DETAILS

Duration  5 min    |   Type  yoga, stretching, mobility
PRINTABLE TRAVEL WORKOUT //



10 different exercises – 10 reps each, then once all 10 exercises are complete, repeat for 5 rounds.
  • Jumping Lunges
  • Squat jumps
  • Get Ups
  • Decline Pushup
  • Tricep Dips
  • Oblique Mountain Climber
  • Reverse Crunch to Toe Touch
  • Supermans
  • Glute Bridge
  • Plank Up Downs

BREAKDOWN //

MOVE 1 // JUMPING LUNGES

Start with one leg forward and one leg lunged behind. Jump up and switch leg positions from front to back, that is 1 rep.

Modification: Start standing with feet together, step one leg back and lunge, step forward with the same leg then, switch and lunge back with opposite leg, this is one rep.

MOVE 2 // SQUAT JUMPS

Starting in a squat position with feet just outside shoulder width apart, jump up reaching hands up, then land in a squat position and reach hands to touch the floor, this is one rep.

Modification: Perform exercise exactly the same but remove the jump.

MOVE 3 // GET UPS

Start by laying flat on the ground on your back, then without using your hands stand up straight. Make sure to engage your core while doing so.

Modification: Use one hand as support or cross your legs while getting up for help.

MOVE 4 // DECLINE PUSH-UPS

Using a chair (you can also use a bench, bed, or any stable object), place your feet on the chair flat and hands outstretched to hold yourself in a high plank position. From this position, lower yourself down towards the ground, then push yourself back up. Keep your core engaged and squeeze your butt the entire tire to keep your back flat as well.

Modification: Normal pushups without the chair: same movement, but with your feet on the ground, OR Incline Push Up: hands placed on the chair, feet on the floor performing the same movement, OR, Knee Push Ups: same movement but with your knees stabilizing your body on the floor and your arms on the floor as well.

MOVE 5 // TRICEP DIPS

Facing away from the chair, place your arms on the edge and hold, stretch your legs out straight, then lower your body down until your arms are at about 90 degrees, then push your body upwards to starting position.

Modification: Same movement – keep your legs bent and closer to your body.

MOVE 6 // OBLIQUE MOUNTAIN CLIMBER

Starting in a high plank position – hands shoulder width apart on the ground and feel together stretched out behind you, black flat, core engaged. “Run” your knees towards the opposite elbow, once you run each leg towards the opposite elbow, that is 1 rep.

Modification: Remove the running movement and simply touch each knee to the opposite elbow.

MOVE 7 // REVERSE CRUNCH TO TOE-TOUCH

Starting on your back with your feet raised upwards towards the ceiling, hands flat on the ground at your side, using your core, lifting your feet and butt upwards, release down, keep legs straight upwards, then reach your hand to touch your toes; that is 1 rep.

MOVE 8 // SUPERMANS

Start laying on your stomach, place arms bent beside your head with hands at your ears, use your back and butt to lift both your legs and your chest off the ground (only lift them as high as you can, do not try to bend here), then release down to the ground, this is 1 rep.

MOVE 8 // GLUTE BRIDGE

Start by laying on your back, feet bent on the ground about 6” from your butt and shoulder width apart, hands placed on the ground beside you. Using your glutes, push through your heels and push your butt and hips upwards until they are flat (to not try to arch your hips upwards here – you would to end in a straight line), then, bring them down to starting position, this is one rep.

Increase Intensity: Use one leg at a leg, same movement. Once both legs are done, that is one rep.

MOVE 8 // PLANK UP DOWNS

Starting in a high plank position, arms shoulder width apart and feet straight out behind you, lower one arm at a time so they are bent, flat on the ground supporting you. Then, again, one at a time, push yourself back upwards to high plank. Focus on keeping your core and back tight and engaged here–imagine balancing a cup of water on your back.

Modification: Same movement but from your knees.

Now you have everything you need to work towards your goals no matter where in the world you are. Have the extra time and want to take it up a notch? Go for a run outside, then complete this workout, talk about an efficient workout–plus, you can explore what’s around your hotel, even if it’s only a 10 minute run!

Tried this out on your recent vacay? Let us know where you travelled to and how it went in the comments below!

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