On The Go Health!

Ever in such a hurry that you can’t take the time to work out properly?
Ever been on the road wishing that you had the time to go to a health club to do your workout regimen?
Well here are some different exercise suggestions that can be performed in your hotel room with a minimal amount of equipment at your disposal.

#1 V-ups –
Neil Hodgson MES, NASM, MS

Sit on floor with hands flat on floor just beside your hips.
Lean your upper body back far enough to counter balance your legs and lift them off the ground.
With only your hip and hands now touching the ground pull your upper body and legs toward each other, knees toward chest to look like a “v”.
Extend both out away from each other again and draw back in.
Continue this action for 12 v-ups.

Side plank pumps –
Lay on side on ground with a perfectly straight body.
Place the forearm of the down arm flat on the ground and the upper arm making a straight vertical column up to the shoulder.
Now, straighten your body all the way out so that your bottom foot and your forearm are the only things still touching the ground.
Lower your hip back to the ground and repeat for 12 repetitions.

#2 Reverse Step Backs (with or without a step) –
Dónna Smith NASM CPT, AFAA CPT, Master Fitness Instructor United States Army

Stand up with both feet parallel to one another.
Interlace hands behind your head to ensure shoulders stay back.
Make sure head remains in neutral position.
Slowly step back on the ground behind you making sure to step back only onto your toes.
Try to maintain alignment of the knee over the ankle as well as the two joints facing the same direction.
Press down till you have close to a right angle on both knees.
Then return to a standing position.
Muscles worked: glutes, hamstrings, quadriceps, back shoulders, and abs.
Total Body workout exercise.

Push-up position with hip extension –
Get into a push up position. Remember to keep the hips from extending above the natural curve (keep your butt out of the air).
Ensure your wrists are directly under your shoulders.
Maintain your head and spine in a neutral position as if you were standing.
Hands are placed shoulder width apart.
Slowly elevate one foot off the ground, leading with the heel.
Ensure opposite leg is straight and tight.
Complete 3 sets of 15 on each leg.
Muscles worked: glutes, back, shoulders, chest, triceps and abs.

#3 Plank 1 position (works core musculature)
Hilary Fields

Start with forearms on floor, elbows under shoulders and hands clasped.
Legs are straight behind you and you are up on your toes with entire body weight supported only by your forearms and toes.
Buttocks may be lifted in the air slightly if your abdominals and core muscles are not yet strong enough to support your back.
Pull your navel against your spine, engaging your core strongly.
Keep your shoulders away from your ears and open your shoulder blades away from each other.
Hold for 5 to 60 seconds.
Repeat two more times.

Side lying Tricep Push up (works back of upper arms and shoulders)

Lie on right side, feet in line with knees, knees in line with hips, hips in line with shoulders while both hips are stacked directly on top of each other.
Right shoulder rests on floor and right hand is wrapped around waist.
Left palm faces down on floor with fingertips in line with right shoulder.
Raise upper body off floor until elbow is straight.
Lower to start position.
Repeat to failure (when you can’t do another one)

#4 Squats
David Haley

Place feet shoulder width apart.
Maintain spine in a neutral position (keep from bending forward or back) throughout the range of movement.
Maintain knee over ankle alignment (requires a person to stick their butt out)
Keep the upper body open (shoulders back and down without rounding)
Place the hands on the hips
Move from a standing positions to one that simulates sitting in a chair where the legs are almost parallel to the floor.
Perform 3 sets with 12 reps.