There is no doubt that our normal routines get completely thrown out the window when traveling. Exercise needs to become a constant part of us even while traveling, in order to prevent major lapses. Make a commitment to yourself that you will find at least 20 to 40 min every other day to exercise - NO EXCUSES. Add it to your calendar, set up an email reminder, do whatever it takes, but don't take no for an answer. You might need to wake up early one day to fit it in. You might need to exercise at 11PM at night on another day. Just do it. WF fitness trainers bring you a set of exercise you can work on within your hotel premises or a 10 feet space. Many hotels either offer their own fitness centers or have contracts with local fitness clubs to offer free or discounted workout opportunities for their guests. If the weather is poor or if you prefer to remain indoors, check out these exercises for a complete body workout. To warm-up begin with jumping jacks or jogging on the spot (or in the open) for 10-20 min. Upper Body ExercisesDecline Push-UpsGet in a push-up position (hands placed at chest level, about 4-7 inches farther than shoulder-width apart with nose almost touching the floor and elbows pointed out). Put your feet up on a bench (or something similar) that is 2-4 feet high.Keeping your back straight, push yourself up extending your arms, without locking your elbows.Hold for a brief second while flexing (squeezing together) your chest.Slowly lower yourself as far as you can, or until your nose touches the ground. Your back and hips should still be straight, while your elbows point out.Don't allow your back to bend or arch. Keep your body as straight as possible.Don't just let your body fall back down to the floor. Resist your body's downward force by lowering yourself slowly.Repeat 12 times. DipsLine up flat exercise bench or a low table/chair wide enough apart so that when you lean on with the palms of your hands, the heels of your feet just fit on the edge of the bench without falling off.Curl your fingers around the edge of the bench, holding your hands outside of your hips.Slowly lower your body as far down as possible (until your upper arms are parallel to the floor) by bending your upper arms. Keep your forearms and elbows stationary throughout the exercise. Raise yourself to the starting position by pushing up with your triceps. Flex your triceps as you raise to the top.Try doing 20 repetitions of your own weight.
Lower Body ExercisesWalking LungesStart by standing upright with your feet together. For beginners place your hand on your hips (and have smiles on your lips).Take a long step and bend both knees and lunge towards the floor. Keep you feet pointed straight.The back leg is the one doing most of the work.Bring your feet together after the first lunge and then lunge forward with the opposite leg.Alternate your legs as you go across the floor and bring your feet together between each step.Repeat 12 times.Note: It is important to keep the front knee over the heel and not over the toes. If you lunge too far forward you will put great pressure on your front knee and increase the risk of injury.Air SquatsStand with your feet a little wider than hip-width apart, your toes turned out slightly and your arms resting at your sides.Engage your abdominal muscles and broaden across your chest by gently pulling your shoulder blades in towards each other.Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down into a chair. Keep your head and shoulders aligned over your knees and your knees aligned over your ankles. Keep your weight balanced evenly between the front and back of your feet.Come down until your thighs are parallel to the ground. Keep your knees externally rotating, or tracking over your toes; don't let them fall inward. As you lower down, raise your arms up and in front of you no higher than parallel to the ground. Maintain broadness across the chest and lift the torso up off the thighs.Repeat 12 times. AbsLeg RaisesExtend one leg so that it is parallel with the other knee.Flex the raised foot, then bounce the raised leg up and down. The smaller the movement, the more effective it will be.Aim for about twenty small bounces, then slowly squeeze the leg back to its original position and swap legs.Renegade RowGet into the top of a pushup position with your hands on the floor and your feet slightly wider than hip-width apart.Bend your right arm and raise it to chest level, pressing the left arm into the floor for balance.Lower the right arm to the floor, then repeat the move on the left side.That's 1 rep; do 6 to 8.Once through, cool-down, stretch and relax.
Article provided by Women Fitness http://www.womenfitness.net
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