Ever since I’m living a healthy lifestyle and working out became part of my life, I continue this way of living during my holidays as well. In my article New York State of Mind you could read all about my work outs in the park. It’s also possible to have a 30-minute work-out in your hotel room! So if you’re planning to go on a holiday and don’t have a gym nearby, don’t worry; you’ll stay fit with the following seven exercises. YEAH!
This is how you rock a workout in your hotel room
Before you start to exercise you first need to warm up your cute butt. You can do this by running up and down the stairs or in the corridor of your hotel, depending on which floor your room is ;). Or you could stay in your hotel room and do a short high intensity warming up by running in place. Do this for approx. 3 minutes. After the first 3 minutes try to pull up your knees above your hip and stay in this position for 1 minute. Continue your warming up by running 2 more minutes (in place or up and down the stairs). Now you have woken up your body, you can continue your warming up with 2 x 10 jumping lunges and / or jumping squats and alternate this exercise with 2 x 25 jumping jacks.
Shake and stretch your body loose like you are doing a funny dance. Set the alarm clock on your smartphone at 30 minutes. Put on the radio or play your work-out playlist on your smartphone, and you are ready to ROCK your hotel room work out.
30-minute hotel room work-out
Every hotel room comes with at least one chair. If you spend your holiday at a luxury hotel you even have a bath-tub ;). Either way you can use them to do dips by positing your hands shoulder-width apart on the border of the chair, bed or bath-tub. Like in the pictures below.
Slide your butt off the front of the chair with your legs extended in front of you, or keep your legs bend in a 90-degree angle. Straighten your arms, bending your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body towards the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the chair and don’t stop breathing ? Once you almost reach the floor, press down into the chair to straighten your elbows, returning to the starting position and exhale your breath. That’s ONE REP! YEAH ?
Tip: Look up while doing your dips, it will help you keep you’re back straight and your chest out.
You can do 15 reps per set and try to do three or four sets. In between the sets you can take 20 seconds rest to catch your breath and / or shake your arms out. (Want to do more reps per set? Be my guest, whatever works for you and your body)