Express workouts for when you travel: How many of you work way on business frequently throughout the week? Who wants to exercise but feel they can't as there is no gym near the hotel they are staying at? What exercises are best to do? What equipment could you use? Even though I am a big believer in stating there is enough time in a day to exercise, I do however also realise that you lead a busy life and can't always fit in a 60 minute gym session.
In this article I am focusing on you guys that work away on business and maybe have to stay in a hotel where the facilities aren't great or you can't fit in a 60 minute gym workout. I understand the frustration of trying to build a routine into your week and then not being able to exercise can disrupt the routine and leave you out of sync, further resulting in not getting back into the groove of exercising again for the rest of the week. When this happens, you could lose focus and you will feel that you aren't making gains.
So, let's face it, you either have two options when you know you have to work away and break schedule; Take your gym clothes and make sure you workout, or don't. No question about it, I will be explaining the benefits of you taking your workout gear and why even a 30 minute express workout is better than nothing. Sounds obvious, but you won't believe the amount of people that won't perform just 30 minutes of training because they feel it won't make much of an impact. Well, I'm here to prove you wrong and explain why 30 minutes will help.
Ok, you have packed your workout clothes. What else can you take with you? Well, a resistance band is great and possibly all you need to get an effective full body workout.
In the 30 minute session you will perform different exercises in a circuit style that will work all of your muscles in the body. You will perform 15 repetitions per exercise and move onto the next exercise without a break, in total performing 3 rounds of the circuit which will leave you wanting your protein shake and a shower!!
The exercises itself:
Warm up - Star jumps, gentle jogging on the spot for 1-2 minutes
Wide hand Press Ups
Shoulder Press - Use Resistance band, take hold of the handles, place band on the floor, put feet on the band and press above your shoulder
Wall sit - Squat position up against a wall, keep back flat, and feet shoulder width apart. Hold at 90 degree angle for 20-30 seconds
Seated row - Use Resistance band, wrap band around a pole, sit down or stand and row the band into your waist.
Narrow press ups
Lateral Raises - Use Resistance Band - place the band on the floor, step on it and take hold of the handles. Raise the arms out to the side of your body.
10 exercises that you will perform one after the other and give yourself a 2 minute break once every round is completed. The best bit about this workout is that you don't even need to leave your hotel. Simply put on some music, find adequate space in your hotel room and away you go. Even if you have 20 minutes, you can put in a couple of rounds and you will still get a good workout. Don't forget to stretch off at the end and enjoy your whey protein shake to deliver nutrients to the muscles straight after exercising.
Let me know how you get on. There really is no excuse not to workout, and we both know, having performed this express workout you will feel so much better!! You can thank me later ;)