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Fitness

The Hotel Workout

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Are you finally set on a routine where you have a flow for your daily activities? Are you panicking because you need to travel for work, vacation or another reason but worried you will break your routine and all that hard work will go to waste?

Well – look no further. You CAN maintain your healthy routine on the go, whether it is traveling for a weekend or a week or even a month. Its all about the overall balance and shifting your focus to a slightly altered routine.

 

What you will need:

Workout Rubber Bands: Light and Medium/Heavy

A skipping rope

 

The Workout:

Routine 1:

1 – 2 minutes jumping jacks

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2 – Put rubber bands around your ankels, get into squat position with feet shoulder width apart. Step out to the side (right side), step back in, step out to the left side, step back in and repeat for 25 times each side.

3 – Keeping rubber bands around ankles, moving into a forward lunge as deep as you can go. Repeat for 15 times each side.

4 – Hindu Squates: First place your feet as if you where doing bodyweight squats. Hold your arms straight out in front of your body while keeping your elbows at your sides. This is the starting position and you will return to it after each squat. As you begin to drop down to the squat, you’ll be rolling off your heels, and onto your toes and simultaneously dropping your hands towards the floor. On your way up, bring your arms straight up in front of you and roll off of your toes back to normal. Bring your elbows back to your sides and repeat!

5 – Wall Sit: Find a spot on the wall and with your back against the wall, squat down as deep as you can go and hold for 2 minutes. Bonus: find something heavy and hold in your hands while doing this.

6 – 2 minutes of jumping jacks

 

Routine 2:

Warm-up: 10 Burpees.

1 – Inchworms

Stand with your feet at hip width. Hinge forward at the waist and touch the floor with your palms. Bend your knees, if necessary. Walk your hands forward until you are supporting all your weight on your hands and toes. Your body should make a straight line and your hands should line up with your shoulders. Hold this position for 10 seconds. Walk your feet forward to meet your hands. Keep your palms on the floor and bend your knees, if necessary. Repeat the inchworm five times or until you get to a wall. Turn around and inchworm back in the opposite direction. Complete 25 reps.

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2 – Spiderman Pushups

Start on ground in full push-up position, balancing on hands and feet with arms extended, body forming a straight line from head to heels. Make it easier: Do move on knees. Bring bent right knee out to side at hip level as you bend elbows 90 degrees, keeping arms tucked close to ribs, so that right knee and elbow touch. Press up and return to start. Do 25 reps.

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3 – Tricep Dips:

Find a chair and Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep. Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise. Complete 50 Reps total.

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4 – Close Grip Pushup:

Lie prone on floor with hands under shoulders or slightly narrower. Position body up off floor with extended arms and body straight. Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat for 25 Reps.

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5 – End with 5 minutes of skipping

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Routine 3:

 

Warm-up with skipping for 15 minutes.

 

1 –Reverse Ab Curl

Lay flat on your back on the ground, with your hands to your sides. Raise your feet off the ground and bring towards the ceiling. Lift your gluts off the ground, bring back to the floor and lower your legs until 1 inch off the ground. Repeat for 15 reps.

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2 – Crunch

With your legs raised off the floor and toes pointing to the ceiling, crunch up towards your knees and back down. Repeat for 35 Reps.

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3 – Plank

Begin in the plank position (see photo 1) with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor. Hold this position for 60 seconds to start.

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4 – Plank with Leg Lift
Start in the same plank position (photo 1) as above with your forearms and toes on the floor. Slowly raise one leg 5-8 inches off the floor Count to two and slowly lower your leg to the floor.Switch legs and repeat.Do about 2-3 sets of 10 reps.

 

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5 –  Plank with Arm Lift

Start in the same plank position (photo 1) as above. Carefully shift your weight to your right forearm. Extend your left arm straight out in front of you. Hold 3 seconds while keeping your core tight. Slowly bring your arm back to starting position. Switch arms and repeat.

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