When traveling on business, you don’t always have much time for anything other than work. You can maintain your usual diet and continue using your favorite LifeVantage supplements, but what about exercise? It can be hard to do even a little bit, much less stick to your usual full routine.
It’s easy to find reasons not to work out. The hotel doesn’t have facilities, or the wind chill is minus twenty, or there’s no time. Many times, though, the reasons people give for not working out are really just excuses.
No Excuses – Do These Exercise Anywhere
The solution is bodyweight exercises. With a set of these to follow, you’ll never make excuses about no equipment or no time or terrible weather, etc. And you’ll be able to do them anywhere – in your hotel room, at the park, or even in an empty hallway.
A Simple Routine
A simple routine can consist of two familiar bodyweight exercises, the push up and the squat, with variations to each exercise that adds resistance, builds stamina, or maximize the metabolic effect.
Here’s the routine:
• Warm-up – 10 push ups slowly followed immediately by 10 squats slowly. That’s one set. Do 3 sets with 30 seconds rest between each set.
• Short Circuit – Do as many push ups as you can for 30 seconds (making sure to maintain proper form), followed by 30 seconds of as many squats as possible (remember to keep your heel flat at all times). That’s one set. Do 3-5 with 30 seconds rest between each set.
• Isometric Circuit – From a starting push up position, lower yourself halfway and hold for 30 seconds (isometric means “hold”). Then immediately do the same kind of squat – lower yourself from an upright position until your thighs are parallel with the ground and hold for 30 seconds. Together, that’s one set. Do 3-4 sets with 60 seconds rest between each set.
• Variation Circuit – From a starting push up position, “walk” your hands straight out in front of you as far as you can and hold for 30 seconds. Then immediately do as many jump squats as you can in 30 seconds. Together, that’s one set. Rest for 60 seconds between each set for 3-5 sets.
• Cool down – Hold a regular plank position for 60 seconds or more. Do this 3 times with 60 seconds rest between each plank.
That’s it. As simple as it all sounds, you’ll work your back, arms, shoulders, obliques, abdominals, and legs. Plus, you’ll get cardio.
If any of the routine seems easy, add reps or time. For example, if the Isometric set doesn’t work you enough, do you holds for 60-90 seconds instead of 30 seconds.
Believe me, you’ll feel this routine later.