Author: Nancy Farzan
Sometimes there just does not seem like enough time in the day! Work, family, social obligations and other activities can get in the way from exercise time. Therefore having a few short but thorough exercise routines that can be done with minimal or no equipment is handy.
Owning elastic tubing, a set of medium weight dumbbells, a kettle bell, a physioball or a bench step are all inexpensive "toys" that used with other body weight exercises are a great alternative when time is short.
If your job requires that you travel and stay in hotels, chances are there will not be a fitness center. However by packing your workout shoes, an elastic band and doing other body weight exercises you can get a great workout! Squats, lunges, pushups. planks and even doing dips on chairs can be done in your room.
Indoor stairwells are built in "stairmasters". Remember something is better than nothing! Creativity, motivation and an "On the go routine" is all you need.
Here is an example to a "travel for work/on the go" routine I have devised. *PLEASE NOTE* THIS IS ONLY A SAMPLE AND NOT SUITABLE FOR EVERYONE. IF YOU HAVE ANY ORTHOPEDIC CONCERNS, HEALTH PROBLEMS OR MEDICAL CONDITIONS PLEASE CONSULT WITH YOUR DOCTOR FIRST.
Cardio - If you can get outside (weather/location/time of day etc depending): Fast walk, jog or run 20-30 minutes. It there is a stairweill in the hotel run up and down 5x. Then walk up and down 3 x. Repeat the 5x run. Cooldown be walking for 5 mins. If the entire workout needs to be done indoors: Walk up and diwn the stairs for 15 minutes then begin the intervals.
3x planking x 60 seconds
3x 10-20 pushups
3x 20 Ab hip lift crunches
3 x30 sec side planks
3 x 10 chair dips
standing quad stretch, laying hamstring and glute stretches, Downward dog and standing warrior yoga poses.
A solid workout!
This is only 1 example of how to make a workout fit in when you think you have no time. (certainly doing parts of it is also fine) Something is BETTER than nothing.
Questions? Comments or want a "on the go workout" tailored for YOUR specific needs, goals and fitness level? Then send me a note at firstname.lastname@example.org
Source: FitnessByFarzan: Workouts "On The Go"