How do you train for a race if you’re always on the go? Here are some hotel room workouts for runners that do not require any equipment and will keep you on track, by Protima Tiwary.
Fitness isn’t a seasonal hobby, it is not something you can put away when you’re traveling, or taking a vacation or neck deep in work. Fitness is a lifestyle that trains your mind to accept commitment and discipline before laziness and excuses, it shows you the way towards great physical, mental and emotional health. Being fit isn’t only about looking good. It’s about the focus to be committed towards your fitness routine.
So how does one stick to a regime when they’re stressed with deadlines, or traveling, or on vacation? How does one stick to a plan when they realise their makeshift gym has dumbbells that weigh *gulp* not more than 10kgs?
Athletes all over the world are faced with this dilemma, and it’s after years of trying and testing exercises and fitness regimes, the experts have come up with a list of basic exercises that are all that an athlete needs when he is traveling. If a hotel room is all that you’ve got, here is how you make use of it to give you the best possible workout. You don’t need TRX bands or dumbbells- these bodyweight exercises will see you through.
Easy, light and super convenient, 100 of these should be enough to get your heart pumping. This is just the beginning. Don’t forget to turn off the fan, you might hit your head if you jump up too high!
If you’re an athlete, at some point in your training career you might have done these as a punishment. Yes, burpees are those dreaded exercises that have the best of us huffing and puffing by the end of round 1. Guess what? It is now time to embrace them with open arms because burpees are one of the best ways to kickstart your body and get yourselves warmed up!
Once your body is warmed up, nothing better to get your core and glutes activated than with some squats. Open up your leg muscles and get the blood flowing to your quads and inner thighs with different variations of squats – regular squats, wide legged squats and sumo squats.
If you have weights in the room, nothing like it. Maybe hold your traveling bag and do some front squats?
Bulgarian Split Squats
Are you missing leg day at the gym? No need to fret, because you can get in a leg workout in a hotel room, without using any machines! Place one foot on the chair, and go down in a squat. Hold a bag or a lightweight to increase resistance. You will feel the burn on your quads soon, and end up having a killer indoor leg workout!
Get your upper body ready with some basic push-ups. Best part? You can always try variations to improve your upper body strength, even on normal training days! Got the hang of the regular push up? How about trying the diamond push up next? Or how about adding a bag on your back and then going in for a quick set? Have you tried the decline push ups yet? Keep your legs on the chair and try your luck!
Get creative with furniture! You might not always get a cable or dumbbells to do any tricep curls or overhead extensions, but you can always use that chair at the study table or kitchenette to do those Tricep dips and get your tricep muscles popping.
Easiest exercise to do practically anywhere and one of the most effective exercises that get major muscle groups activated and working. Your core is of utmost importance no matter what sport you play. Nothing better to train your core than to get a few minutes of planks daily, isn’t it?
De-stress with hotel room yoga
Cool down after a rough day and killer workout with some of your favorite stretches, right in your hotel room! Legs up the wall pose, hip flexor stretch, downward dog, cat-cow pose, spinal twists are all stretches that will help you relax at the end of the workout.
How many reps should I be doing?
The answer to this depends on your fitness levels. If you want a good strength training and cardio workout, experts recommend going in for a large number of repetitions. If you’re just about starting your fitness routine and do not wish to miss a workout, you can go easy on the reps.
Full body workouts are usually possible without any equipment, even on days when you’re traveling. Don’t let that worry you- ask your trainer to design specific routines based on these simple exercises, and you’ll see how you can enjoy a workout as good as one in the gym.