Hotel room workout

Posted August 30, 2007 at 02:00 PM by Megan Hueter

Section: His Fitness, Alt. Therapies

Exercise physiologists show that your conditioning level can fall to pieces in as little as 3 days, which is exactly the amount of time that is required for a short business trip or a weekend get-away trip. Although most hotels have gyms you can use, many of them disturb your regular workout routine. That’s precisely why Men’s Fitness published a training routine that you can do virtually anywhere, from your living room to a hotel room, and in as little as 20 minutes.  Developed by Jason Ferruggia, a performance-enhancement coach in Warren, N.J., the workout only requires a chair or mattress and your own body weight. Hesfit did some extra research for you on the proper way to perform these exercises.

Here’s the workout: Perform each pair of exercises (1A and 1B, 2A and 2B, 3A and 3B) as alternating sets, resting for one minute after each set. Complete two total sets for each exercise. (So you’ll do one set of 1A, rest, then one set of 1B, rest again, and repeat.Perform the remaining exercise pairs in the same fashion.)

1A. Bulgarian split squat - Stand about three feet in front of a chair or your matress. Lace your left foot on the chair behind you so that only your instep is on it. Then, slowly lower your body so that your right knee becomes bent 90 degrees and your left knee comes close to touching the floor. Your torso should remain upright while your right lower leg is perpendicular to the floor. Push yourself back to the original starting position as quickly as you are capable. Repeat until you feel you are done, then switch feet so that your right foot is now resting on the chair while your left leg does the workout.Perform 15–20 reps.

1B. Pushup with hands on chairs - Lie chest-down with your hands on a chair, palms flat on the chair and slightly more than shoulder-width apart, your feet together and parallel to each other. Keep your legs straight and your toes tucked under your feet. Lower yourself so your chest touches the chair (or comes very close) Then, straighten your arms as you push your body up off the chair. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up. Perform as many sets as you can.

2A. Supermans - Start on your belly, facing down with arms and legs extended. Squeeze your glutes (butt) and press your hips into the ground. Slowly raise your arms and legs a few inches off of the ground and hold for 2 counts then return to starting position. Perform 15–20 reps.

2B. Standing front raise - Stand with your feet about shoulder width apart. Hold something heavy in each hand (a book, a shoe, etc.) using an overhand grip and letting your arms hang straight down. Raise the objects to where your arms become parallel to the ground. Pause for a one-count at the top of the movement and then slowly return to the start position and repeat. Perform 12–15 reps.

3A. Pre-stretch crunch - This exercise is a more advanced version of the abdominal crunch. This increases the range of motion of a regular abdominal crunch. Lie on your back with your knees bent and your feet flat on the floor in front of you. Position your feet as wide as your hips. Place a tightly rolled towel under the fulcrum point of the back allowing a greater arch in the starting position. Place your hands behind your head so that your thumbs are tucked behind your ears. Curl up and forward so that your head, neck and shoulder blades lift off the floor. Make sure you’re not pulling your head forward with your hands. If your chin is making contact with your chest, the abdominal muscles aren’t being used in the exercise. Pause for a moment. Lift your head up enough so that your middle and lower back stay on the floor. Squeeze your abdominals as you pause. Slowly lower your head, neck and shoulder blades to starting position. Perform 12–15 reps.

3B. Side plank - Lift your body of the ground and balance on one forearm and the side of your foot. Contract your abdominals and relax your shoulders. And breathe. No movement, just hold that position ... keep holding, until you can’t anymore. Rest, then do it again, twice more.

Now that you’re fully-equipped with exercises and instructions, there’s no excuse for you not to keep up your workouts during that 3-day vacation.

Research sources and more information: [Mens Fitness]; [full-fitness.com]; [e-how.com]; [azfamily.com]; [shapefit.com]; [fitnessvancouver.com]; [picture]