Bring Your Gym on Vacation
You’re right in the middle of your workout program or you are just about to hit your goal and BOOM, it’s time for vacation. You have an internal struggle because you want to go on vacation and you have been working hard however; you don’t want to risk losing all the progress you’ve made exercising and eating right. What should you do? You should stop worrying! With my top three traveling exercise tips you will find it incredibly easy to exercise while you’re on vacation.
There are many pieces of exercise equipment in the industry today that are small enough and very convenient to pack right in your travel bags, such as jump ropes, mini bands and foam rollers (if your foam roller is hollow you can stuff a few clothes inside for some added space ).
When the equipment you have to use at the hotel or your time available to train is limited you can turn to these pieces of equipment to assist you. Utilizing this equipment and these exercises can strengthen your muscles, increase mobility and blood flow as well as maintain your current fitness level while you’re traveling. With that said, here are my top three exercises for each piece of equipment that can be done in your hotel room!
|Foam Roller (FR)
Sit right on top of the FR with your weight on the side that you want to roll out. Take the opposite leg and cross it over your other knee. Now only one glute should be on the FR Roll from the bottom of your glute to the top of it and back down. Repeat 10 times
Place the FR right under your thigh [be sure only one leg is on the roller]. Use your arms and free leg as a tripod and lift your body off the floor, so the only things touching the ground are your hands and one foot. Roll from the very top of your knee to right where your thigh meets your glute. Repeat 10 times. Making sure not to cross over any joints
Lay on your side with the foam roller underneath your bottom leg, and supporting your upper body with both of your hands in front of you. Place your top leg in front of the other one and on the ground. The only things touching the floor now should be your hands and top foot. Keeping the foam roller under your thigh, roll from the top of your knee to the bottom of your hip, making sure not to cross over any joints. Repeat 10 times. Be aware! This one will hurt! But in this case, the pain is gain!)
Use the foam roller before and/or after your workouts to help relax the muscles and aid in decreasing soreness in the days following.
Lay completely flat on your side with the band around the tops of your knees. Bend the knees at a 90° angle and keep them stacked one on top of the other. Lift the top leg from the hip, keeping the feet glued together. Repeat this 10 times on each side.
Place the band right below your knees and stand in a quarter-squat position. Maintaining that slight bend in your knees and keeping your chest up, take one large step to the side with your lead leg and one small step with the following leg. Make sure your feet are at least shoulder width apart, no smaller. Take 10 steps down and 10 steps back, and repeat three times.
Place the band around both ankles and, if you don’t have great balance, find something you can hold on to. Standing on one foot, kick the other foot out in front of you as far as you can 10 times (do not bend your knee). Do the same thing out to the side, and then behind you. Make sure your hips are stable and your legs are staying straight. You have now done 30 kicks total on one leg. Do the same on the other leg, and then repeat the whole process one more time.
Mini bands are great for hip/glute activation. This is especially useful after a long flight or drive to wake up those muscles!
This is just a regular jump rope. Make sure to not rush through these so you don’t get tripped up. Take your time and keep your rhythm!
These are a little trickier since you are jumping on one foot. Do three jumps on your right leg and three jumps on your left leg, over and over, until you hit 60.
These are really tricky to do, so if you can’t do them do not feel bad! Double unders are something you can definitely work towards as they are just like a regular jump rope except the rope is swinging under your body two times in one jump. You have to make sure you jump high enough and rotate the rope fast enough in order to get the rope completely around twice. Good luck!
Jumping rope is a great way to get your heart rate up and your blood flowing again after that long travel time with you just sitting down!
These are just a few examples of how to continue your workouts while you’re on vacation. For more tips and advice on how to train prior to, while on or after vacation contact me, Sarah Boggs (BS NSCA-CPT), at firstname.lastname@example.org or at (707) 315-6954.