Workout: 300 (Hotel Workout)

300 (Hotel Workout)

Working out whilst travelling can be challenging, but here is something I did today on my vacation to keep me active and motivated. 

You can do this in your hotel room, on the beach or even at home - without additional equipment (exception being the tricep dips - but even these can be performed without a chair if required)

Warmup:

A few minutes of Shadow Boxing and Virtual Skipping

Workout:

50 Salamander Press Ups

50 Air Squats

50 Sit-Ups

50 Lunges

50 Tricep Dips

50 Back extensions

300 Reps in total. 

Finisher:

10 Press Ups, 1 min 30 Plank

20 Press Ups, 1 min Plank

30 Press Ups, 1 min 30 Plank

Notes:

Reduce the repetitions performed and increase rest periods depending on your ability.

Workout: Wicked Wednesday

Workout: Wicked Wednesday

Warmup:

3 mins shadow boxing

1 x Fitness Explorer Warmup

Workout:

5 x Fitness Explorer Warmup (400 reps)

Finisher:

120 Air Squats

Workout: 300 (Bodyweight)

A quick workout I performed in my hotel room this morning without any equipment, performed quickly with purpose.  Works all major and supporting muscle groups.

Warmup:

A few minutes of dynamic stretches, gentle lunges, squats and shadow boxing.

Workout:

50 Push-Ups

50 Air Squats

50 Sit-Ups

50 Lunges

50 Tricep Dips

50 Back extensions

300 Reps in total.

Workout: Strength Endurance Tests

Performs as many repetitions as possible of the following exercises without pausing.  For example if you can perform 27 Push-Ups but have to stop even momentarily at 28 then use 27 as your total.

Make a note of the total and test yourself on a regular basis say every couple of months to monitor progress and to use as a motivational tool.  

Rest for 1-2 minutes between each exercise.

Pull-Ups

Push-Ups

Sit-Ups

Shoulder Presses (10kg olympic bar for women, 20kg olympic bar for men)

Air Squats

Tricep Dips

Back Extensions

Squat (hold in low squat position and total in seconds)

Plank (in seconds)

Burpees