The ULTIMATE hotel room work out (with Commando Steve)
Travelling isn’t an excuse to sit on your backside and do nothing. For change to occur to achieve the things you want in life you’ve got to put in the hard work and that means getting your training done regardless of your location.
It comes down to a belief and desire. It’s too easy to make excuses and blow off a training session, which becomes two and so on, so you need to combat the tiredness, the change in routine, commitments and time differences by having a plan and being prepared. You are your most important asset.
If there’s one golden thing to remember when travelling it is acceptance that things will inevitably change, but using this to better prepare yourself. Always think ahead and have a back up plan. Keep my seven P’s in your mind: Prior Planning and Preparation Prevent Piss Poor Performance.
For busy travellers, part of the plan will often involve squeezing in a quick workout and there may not always be easy access to a gym. Here’s my favourite hotel room workout.
Warm up
- 3 sets of:
- 30 Jumping Jacks (star jumps)
- 10 Squats
- 10 Push-ups
- 10 Sit-ups
- 10 W/Y drill (see explanation below)
Mobility
- 2 sets of:
- Lunge hip flexor stretch, hold 30 seconds each side
- Squat hold with thoracic rotation x 5
- Wall angel, against the back of the door or a wall (see explanation below)
Workout
Using a timer app on your phone or a stopwatch, complete 3 rounds of 1 minute on each exercise for max reps of:
- Squat and press to overhead with your carry-on bag
- Push-ups
- Sit-ups
- Burpees
- One leg supported squat on edge of bed, R
- One leg supported squat on edge of bed, L
- Rest 1 – 2 minutes between rounds.
To make it more interesting, count your total reps for the first round then try and better or match them for the second and third round.
WY Drill: Lay on your stomach, elbows bent and hands in line with your ears to form a W. Activate your midline. Raise your arms and legs, so you’re supporting your body weight with your core. Extend your arms forward until they form a Y with your body. Ensure your legs remain raised throughout the movement. Bring your hands back inline with your ears to form the W. Repeat complete cycle of movement for the recommended repetitions, pause between repetitions if required.
Wall Angel: Start by standing in front of a wall with your feet slightly away (approximately 5-7cm). Lean back onto the wall stabilising your lower and upper back touching the wall. Raise your arms placing them against the wall with your elbows out and hands at head level. Keep your core tight and ribs down, this will help your back and arms maintain contact with the wall throughout the movement. Together, raise your arms up along the wall as high as possible. Bring your arms back down to the starting position and repeat this movement for recommended time or repetitions.
Heading to the Fitness & Health Expo? We’ve got you covered:
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