After you have properly planned your trip via a thoroughreview of cheap travel options,including cheap fares, cheap airplane tickets, cheapdeals, discount hotel rooms, discounttravel deals, and cheap vacation packages, youshould not abandon your habit of exercising while on the road.
There are a number of hotel room exercises that you can dowithout any workout gear that will give you a full body workout in just 20minutes, according to Olivia Briggs. Sherecommends that you complete two to three sets of 12 for each of the following:
1) Start with push-ups that work your biceps,chest, core, shoulders, and triceps. Place your hands on the floor, lining them up with your shoulders andmove into a plank position. Keep yourback flat and core tight as you lower down and up. Alternatively, you can place your knees onthe floor, and follow the same steps.
2) Tricep dips work your chest, deltoids, triceps,and upper back. Place your hands on theedge of a chair or bed shoulder width apart, with your feet out in front ofyou. Keep your back straight and bendyour elbows back until they reach a 90-degree angle. Then raise up by fully extending your arms.You can do a modified tricep dip by sitting on the floor with your knees at a90-degree angle, placing your arms directly behind you, and bending from theelbow to dip backwards and up.
3) Single leg stands work your core, glutes,hamstrings, and quads. Sit on a chairwith both feet on the floor and then raise one leg, and lean forward using yourworking leg and core to stand up. Thensit down and repeat. Alternatively, useyour core strength to stand up with both legs and then sit down and repeat.
4) Squats work your core, glutes, hamstrings, andquads. Stand with your feet hip widthapart and lower your hips and knees until they are parallel, return upright andrepeat. A modified 45-degree wall sitcan be accomplished by placing your back against the wall and sliding down to a45-degree angle, keeping your knees and feet aligned. Remain in that position for 30 to 60 seconds.
5) Hip hinges work your core and lower back. Stand with your hands on your hips, feet hipwide apart, and your knees slightly bent. Keep you back flat and core tight while you slowly lower your upper bodydown and up. Alternatively, you can siton a chair or bed with both feet on the floor, and follow the same steps.
6) Legs lifts, front, back, and side work yourcore, glutes, and hip flexors. Stand upwith your back straight and core tight. Then raise one leg straight out in front of you to a 45 to 90-degreeangle, then bring it down. Hold ontosomething for balance if necessary. After one set repeat this exercise to the side and then to the back.
7) Standing bicycle crunches work your core andobliques. Stand with your feet should width apart, fingertips behind your head,and elbows point out in line with your shoulders. Then lift your right leg and twist the leftside of your body to the right, bring your opposing knee and elbow together atthe torso. Alternate sides as youcontinue this exercise. A modifiedbicycle crunch entails placing one hand against a wall for balance and doing aset on one side before switching.
8) Planks work your core and lower back. Start in a push up position or bend yourelbows and rest your weight on your forearms, keeping your back flat and coretight. Hold for 30 to 60 seconds. Alternatively following the same steps, butkeep your knees touching the floor.
9) Side planks work your core and obliques. Lie on your side with your body in a straightline. Then extend your forearm with yourelbow lined up slightly below your shoulder. Keep your hips square and neck in line with your spine and push yourselfup so that your palm is supporting your weight. Hold for 30 seconds and then lower and switch sides. A modified side plank follows the same stepsusing your forearm to hold yourself up.
10) Heel raises work your calves. Raise your heels off the floor while keepingyour knees straight. Hold for 30 secondsand then lower your heels to the floor.
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