Sunday, 15 April 2012

No Equipment Workout!

Many times when travelling you may feel that you don’t have the time or resources to locate a gym for a quick workout. Hotel fitness centres may be too crowded or you may not feel like leaving your hotel room.
A quick, basic workout that will keep you going can be done in your room without gym equipment. This workout can be done in as little as 20-30 minutes.
It is important to include stretching in your workout routine. Begin with 5-10 minutes of stretching. The following stretches will help warm up your muscles:
Standing Runners (calf) Stretch – one foot back with knee straight and heel flat on floor; other leg should be in front of you and bent. Slowly lean forward until you feel a stretch in the calf.
Half Kneeling Stretch (hips/quads) – Keep abs tight and maintain erect posture.
Standing Toe Reach (hamstrings) – standing with feet together, slowly reach toward toes until a stretch is felt in back of thighs. (If you have a bad/sore back trying lying on your back, both legs flat, lift one leg in the air and grab behind the knee. Try to straighten your leg)
Chest Doorway Stretch – standing in door jam with hands on door frame shoulder height. Slowly walk into doorway until a pulling is felt in the chest.
Trunk Rotation – lying on back with feet/knees together and bent to 90 degrees. Arms should be out to the side. Slowly rotate legs to one side while turning head to opposite side.
Hold each stretch for at least 20 – 30 seconds.

Circuit Workout:
20 Squats (use a chair if you’re not sure how to do these – sit and stand)
10 push ups – body should not sag; go deep enough so elbows are at 90 degrees (do push ups on knees if you can’t do regular push ups)
10 bridges – lying on back, legs bent to 90 degrees, lift butt up while keeping abs tight and clenching glutes
Superman– lying on stomach raise arms and legs while keeping stomach clenched – hold 30 seconds.
Plank – get up phase of push up position, hold for 15 seconds (keep abs tight – body should not sag – keep straight as, yes, you guessed it, a PLANK).
20 Elbow-to-knee crunches – lie on back with legs flat on floor; hands behind head, slowly raise up as if doing a crunch, rotate upper body as if trying to touch elbow to OPPOSITE knee, repeat both sides.

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