20 Minute Workout on the Move
 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.
Decline Push-Ups
- Get 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.
Dips
-
Line 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.
Walking Lunges
-
 Start 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 Squats
-
Stand 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.
Leg Raises
-
 Extend 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 Row
-
Get 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.
Ref:
Dated 04 July 2013
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