Hotel Workout #2

Okay so still stuck in the hotel and want a good workout? Here is another great sweat sesh, and all thats needed is light weight and or a band. I also used a treadmill. If there isn’t one around, go out in the great outdoors!

For this workout you will be doing either 3 or 4 rounds with 12-15 reps of each exercise. Rest 30-60 seconds in between each round and each exercise. Start of with a good 15 minute cardio session on a bike, treadmill, or by hitting the pavement. What I did was ran full force for 1 minute and rested 30 seconds, for a total of 15 minutes, and then started the exercises.  Again you will perform 12-15 reps of an exercise, rest 30-60 seconds and then do that again 2 or three more times and then move on to the next exercise.

  • Lateral Raises (I used a band because I injured my shoulders. Band or weights will work great).
  • Bicep Curls
  • One Handed Kettlebell Snatch (or dumbbell)
  • Bucket Carry into Raise and Close (start by holding the dumbbells at your side with your palms facing you, raise them up so your elbows are high and in line with shoulders and forearms facing down, then switch your position to where your forearms are facing up and dumbbells are in line with your ears. Lastly pull your arms together so your elbows and weights are almost touching one another.
  • Hammer Curls
  • Standing Upright Rows
  • Side Lateral Raise
  • Arnold Press (do a bicep curl, turn your hands at the top of the movement and do a strict press).
  • One Arm Bent Over Row
  • Shoulder Press
  • Tricep Press
  • Handstand Push-Ups (if you cannot do this, its okay. Stand up feet together and then touch your hands to the ground in front of you, walk your hands out a few paces and do the push-up movement from here).
  • Exploding Push-Ups (start in push-up position and go down as normal, as you go to come up, explode off the floor causing your hands and upper body to make air, and then come back down and keep exploding up for every rep).
  • Plank Knee Taps (in plank position, tap both knees to the floor and then return to start).
  • Boats to Plank (start in hollow hold and hold for 3-5 seconds, roll on your side and then roll to plank and hold for 3-5 seconds and then reverse the movement).

 

Advertisements

Hotel Workout #1

I love to be on vacation with my family, but I don’t love the fact that it messes up my schedule. Most hotels come equipped with a “fitness” center but they usually only have cardio equipment, which is better than nothing, but when you are walking around Disney allllllll day long, I am really not looking to stare at a wall on a treadmill for my every morning fitness routine while I am away. I always bring a jumprope with me while staying away from home, and most of the time I will bring some dumbbells, a band, and a small medicine ball. Anywho, we evacuated for Irma, so this hotel trip was not really a vacation, and being cooped up with two dogs and two kids, I needed my outlet of working out. So I put together a few routines that really got my heart going, and the sweat raining. I will post the others later.

Do this circuit of moves for 60 seconds each movement and then immediately move on to the next move without resting. For the exercises that require you to switch sides, do each side for 30 seconds and then switch and do the other side for 30 seconds. When you have finished the whole circuit rest for 1-3 minutes and then repeat 3 more times, for a total of 4 rounds. I know I don’t post it often but I alway stretch in the morning as soon as I roll out of bed if I can, and always stretch after my workout. If my leg muscles get too tight, they pull on my back causing pain. Make sure you are stretching and drinking plenty of water. If you are staying at a hotel that has a nice outdoor area, take the workout outside then go for a nice walk after, and always opt for the stairs instead of the elevator!

This is a banded workout, so I have the band around me in almost all exercises. If you don’t have a band, its okay! You will still get a great workout. If there is no weight that is accessible to you, be creative and find something to use like your bag or water bottles.

  • Medicine Ball Squats- have the band around your legs, above your knee, wide squat down and as you burst up, throw the ball in the air and catch it back down in your squat.
  • Side Steps- Keeping the band in the same spot, step to your side with your right leg out into a wide squat, then step together so your feet touch. Make sure you stay low during the whole duration of steps (no standing up). Also be sure you are counting your reps for the times you need switch sides, that way you don’t train one side more than the other. 30 seconds may be 30 seconds but sometimes you are faster on one side.
  • Leg Kickbacks- On all fours place the band around your left ankle and in the center of your right foot, kick your leg up and then slowly bring it down. Repeat for 30 seconds and then switch sides.
  • Clamshells- Laying on your right side, place the band just above your knees around both legs. Bend your knees in so that they are stacked on one another. Keeping your right leg on the ground, lift your left knee up as high as you can, making sure that your feet are still touching (your legs are opening like a clam shell).
  • Glute Raises- Start laying on your back and knees bent, feet flat on the floor. Band placement is just above the knees. Raise your body up, really focusing on using your glutes, keeping a nice straight line and shoulder blades on the floor. Dig in with your heels, not your toes.
  • Leg Lifts- Lay on your right side, legs stacked and straight. Place the band around your ankles and lift your left leg as high as you can and then slowly lower.
  • Medicine Ball Walking Lunges- Holding the medicine ball overhead, lunge forward, alternating sides as you walk.
  • Scissor Kicks- Laying on your back and the band at your ankles, lift your head and shoulder blades off the ground and raise your feet slightly off the ground as well. Bring your right leg straight up in the air keeping your left leg straight out and slightly elevated off the ground. Alternate quickly.
  • Butterfly Sit Ups- Laying on your back arms stretched out over head holding the medicine ball, knees bent and feet on the ground, drop your knees out to the side as to make butter fly wings, use your core to pull your upper body up and tap the medicine ball on your feet and then return to start.
  • Hollow Holds- Laying on your back, raise your shoulder blades and feet slightly off the floor and hold.
  • Stretch

=)

xoxo

Erica

Stair Circuit

Do this circuit as many times through for 15 minutes. If you have more time, try to go for 30 minutes. Each exercise will be performed for a set of 20 unless you are moving up/down the stairs. Try to do with little to no rest. Once you have completed all moves, repeat until time runs out.

Start by running up the stairs and then back down (You will do this in between each exercise).

Incline Push-Ups- 20 reps  (keep back straight and core tight)

Run Up/Down Stairs

Squat Hops- 20 reps (start on floor, squat down (keeping chest up and back straight) and then hop up to the first step and squat. Hop down to start, that is one rep).

Run Up/Down Stairs

Decline Push-Ups- 20 reps

Run Up/Down Stairs

Walking Lunge with kickback- Climb for reps (do walking lunges up the stairs and as your straightening to switch legs, kick your leg back. On the way down do normal lunges, keeping your core stable for better balance (hold wall or rail if needed, and if you need to modify or don’t feel comfortable lunging up or down just do lunges off the first step).

Run Up/Down Stairs

Dips- 20 reps (keep elbows close to body and back straight

Run Up/Down Stairs

Calf raises off step- 20 reps

Run Up/Down Stairs

Jumping Lunge- 20 reps (starting on floor place your right leg on the first step and lunge, on your way up explode and switch to land on your left leg).

Run Up/Down Stairs

Diamond Incline Push-Ups- 20 reps (perform pushups but with hands close and make a diamond or triangle shape).

Run Up/Down Stairs

Narrow Pulse Squat Hop- 20 reps (start on floor feet together, squat low and pulse for 3, explode up to the first step and land in a squat and then pulse for 3, explode up and land at start. That is one rep).

Decline Diamond Push-Ups- 20 reps

Run Up/Down Stairs

Side Squat Walk Right Side- Up/Down Stairs (standing sideways step up the stair with your right foot and squat, keep working your way up (having a stair in between each leg) until you reach the top, and then go down facing the same way).

Run Up/Down Stairs

Side Squat Walk Left Side- Up/Down Stairs

Run Up/Down Stairs

Mountain Climbers-  20 Reps off of steps

Now repeat the whole circuit!