Working Out on The Road

No gym? No worries. Squeeze in a quick in-room fitness routine.

When you’re on the road, it can be difficult to maintain a fitness routine. There may not be a gym in or near your hotel, or you just might not have time to work out. Luckily, there are a few exercises you can do in the comfort of your room to stay in shape.

Here’s how to squeeze in a quick full-body workout:

Work your upper body

  • Pushups are a simple and effective way to target your chest and triceps while engaging your shoulders and core. Try to keep your hands at your shoulders and your head looking up.
  • Work your chest, triceps and shoulders by doing chair dips. Start seated at the edge of a sturdy chair, with your hands placed firmly along the sides of the seat. With your knees bent, lift yourself up and away from the chair. Bend your elbows and allow your hips to dip toward the floor. Return to your starting position and repeat.
  • Crunches help target your midsection. Simply lie flat on your back with your knees bent and feet planted on the floor. Cross your arms over your chest or behind your head and curl forward. Be sure to use your core muscles to lift up, and not your neck!

Work your Lower Body

  • Squats are a great way to exercise nearly all of your lower body muscles without using equipment. To start, stand with your feet shoulder-width apart and toes slightly out-turned. Squat down with your knees fully bent and rear as far back behind you as possible. Push yourself up to standing and repeat.
  • Calf raises are another great bodyweight exercise. Take the same stance as you started in a squat, but instead of lowering your bottom, lift up your heels. You should be standing on the balls of your feet, with your core engaged. Hold for as long as you can, then lower yourself down and repeat.

Try interchanging the workouts and increasing the number of reps over time. You’ll be surprised at just how much you’ll sweat using just your bodyweight! And as always, remember to consult your doctor before starting this or any new exercise program.

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