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Equipment-free Workouts You Can Do While You’re Travelling
Consistent exercise routine is one of the key elements to reaching your fitness goals. However, working out while travelling can be difficult. If your hotel room has a gym, it gets the job done. But if it doesn’t, it’s hard to stay motivated. So instead of skipping your workout for a few days, try to work out in the hotel room or outside (e.g. hotel lawn or nearby park).
What’s more, squeezing a quick workout during the trip has many benefits – it enhances your mood, makes you feel energetic and you’ll have the stamina to explore new areas! So, it is worth setting some time aside to exercise when travelling.
Here are a few workouts to try out when you are travelling for fun or work:
1. Arm exercises
This weight-free exercise largely focuses on biceps, triceps, core, shoulders, back. Try to do 10-reps of each exercise.
Come into a plank position, bend your one arm, and bring your forearm to the floor. Push back up by engaging your abs. Get back to the start position. This is your one rep. Likewise do 10 reps.
Lateral Planks walk:
Start with a plank position. Step right foot and right hand towards the right side, follow this with the left foot and left hand towards the left side.
Twisting Mountain Climber:
Begin in a plank position. With your core engaged, bend your right knee, and bring it towards the left elbow. Bring the right foot back to the starting position. Perform 10 reps with the opposite foot.
These exercises will strengthen, tighten, and tone your glutes, quads, hamstrings, calves. Perform 4 sets of each of these exercises with each set comprising of 12-15 reps. Take rest for 90 seconds after performing each set.
Stand straight with your feet together. With your right foot, take a wide step to the right side and squat down. Step the right foot back. Repeat on the left side with the left foot.
Single leg Glute Bridge:
Lie on back with knees bent and feet flat on the floor. Extend left leg, straight out lifting your hips up. Lower your hips down while keeping your left leg lifted. Repeat for the left side.
3. Circuit training
Circuit training offers cardio benefits – it helps improve your muscular function, strength, and respiratory system.
Lie on back, place your hands slightly at the either side of your head. Pull the head up and lift knees to a 45-degree angle and perform bicycle pedaling action. Do 2 sets of 10 reps.
Stand with your feet together and hands by side. Jump up with your legs out and hands overhead and then jump back to standing.
So, whether you are jetting off for work or a vacation, don’t forget about the workout routine. Try these simple equipment-free workouts to stay fit, healthy and energized! For more tips on fitness, visit http://www.fitness-world.in/fitness-blog/.