Travel Without Weight Gain

10 May 2015
Read Time: 1.3 mins

Words by Hilary Bass Rifkin

Being on the road doesn't have to mean gaining two kilograms. We asked Lomax PT trainer and FATHOM contributing editor Hilary Bass Rifkin for an efficient, 20-minute workout that you can do in a hotel room with no special gym equipment. This is the first of many workouts she'll design for us.

Warm-Up

Jumping Jacks

  • Reps: 20

Leg Swings

  • Count: 10 per leg 
  • Equipment: Chest of drawers (to hold for balance during leg swings)
  • How-to: Stand facing dresser. Swing one leg across and in front of other, then out to your side, pointing foot up towards ceiling.
  • Watch out for: Kicking the dresser when you swing! Don't lean on it, just place fingertips at arm's length for balance.

Upper Body

Dips

  • Reps: 12
  • Equipment: Chair and wall
  • Watch out for: Lightweight chairs! Place against a wall in the room. Keep your back and bum as close to the chair as possible as you dip.

Decline Push-Ups

  • Reps: 12
  • Equipment: Chair or bed
  • Watch out for: Hips dropping due to gravity and weight pitching forward. Focus on holding core nice and tight and raising hips slightly.

Lower Body

Lunges

  • Reps: 12 per leg 
  • Equipment: Suitcase or overnight bag
  • How-to: Hold suitcase overhead with arm straight and extended or at waist-height.
  • Watch out for: Don't let your knee travel past your legs.

Air Squats

  • Reps: 12
  • Equipment: Your body weight
  • Watch out for: Don't let your knees cave inwards. Keep control through a tight core and use your arms for balance.

Abs & Core

Leg Raises

  • Reps: 20 
  • Equipment: Use bed if it's firm, otherwise, use floor
  • Watch out for: Keep your neck and head relaxed and on the floor. If your head lifts, you aren't engaging your lower abdominals.

Renegade Row

  • Reps: 12 per side
  • Equipment: Floor
  • Watch out for: Hip rotation when lifting arms on each side. Make sure your hands are under your shoulders.

Repeat series (though not the warm-up) five times.

Cooldown/Stretch

Leg Swings

  • Reps: 10 per leg

Hamstring Stretch

  • Time: 30 seconds per leg

Chest Stretch

  • Time: 30 seconds per side
  • Equipment for all: Dresser, door frame
  • Watch out for: Remember to keep clear of the dresser. Don't bounce legs when stretching hamstrings; gently reach opposing arm out towards foot of extended leg.
     

This article was from Fathom and was legally licensed through the NewsCred publisher network.

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