How You Can Do a Total Body Workout in Your Hotel Room? from How You Can Do a Total Body Workout in Your Hotel Room

How You Can Do a Total Body Workout in Your Hotel Room

How You Can Do a Total Body Workout in Your Hotel Room?

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Not every exercise program is great for vacation, but moving your body purposefully will give you energy for all the other things you want to enjoy on your vacation. Jillian Lorenz and Ariana Chernin, the Co-Founders and Co-CEOs of The Barre Code have several suggestions. “Keep it short, keep it fun, and it shouldn't negatively impact your vacation vibes.”

Static stretches

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Static stretching is very helpful for increasing your range of motion. Finish your routine by cooling down with hamstring stretching or with the lying hip stretch. Don’t forget the shoulder and calf stretches as well.

Dynamic full-body movements

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Remember jumping jacks? Do them before a workout. Research shows that dynamic stretching is in many ways a lot better than long stretches without moving. They help get the blood pumping and actually raise your body temperature, which helps your body transition into more intense exercise. Other examples of dynamic stretches include walking lunges, butt kicks, and inchworms.

Using pillows

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Stack two pillows on the floor and position yourself into a forearm plank, holding this position until fatigue.

While standing upright, knees slightly bent, place a pillow between your thighs and squeeze to engage your core.

Using towels as resistance

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Position yourself in C-curve and place the rolled towel between your palms. Press inward on the towel while twisting right and left from your core.

Position yourself in a wide second stance, both feet at a 45 degree angle. Place the towel between your palms, your elbows should be in line with your shoulders and begin pressing inward as you pulse down. This is a great move to target biceps, triceps and deltoids.

When in pencil position using a countertop of chair as a support, place the rolled towel between your thighs and squeeze inward on the towel while pulsing downward.

Using a chair

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Using the seat of a stationery chair, place your hands firmly on the seat, sinking your hips down into a seated chair position and do tricep dips to muscle fatigue.

Using a countertop or the back of a stationary chair as a support, position yourself elbows distance away and pull your heels together, creating a narrow “V” with your feet. Rise into your highest heels – all weight should be in the balls of your feet – and sink down your imaginary wall, bending at your knees.

Hip tucks

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Pencil position – bring your feet together, press thighs together, rise up on your highest heels and sink down your imaginary wall. In this position you can do 30-second sets of downward pulses, hip tucks and inner thigh squeezes.

Various squats

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Try more challenging squats. Staggered squats: One foot behind the other, still squat width part. Sink straight down like you're going to pick something up.

One-legged squat: Hover one foot off the ground and bend straight down as far as you can and stand back up.

Jump squats: Turn this exercise into a plyometric challenge and try to jump as high as you can from a squat position and remember to land softly.

Pushups against the bed

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Pushups, along with air squats and side lunges, are great full-body exercises that will get the blood flowing and make you feel strong and energized. Using the edge of the bed as a support, position yourself into a plank and do push-ups to muscle fatigue.

Wall-sits

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This simple isometric exercise is harder than it looks, and it seriously works out your quads. Make it isometric and challenge yourself to a minimum 30-second wall sit. Rest for 10 seconds. Your knees should be shoulder-width apart and bent at a 90-degree angle. Do three reps for a solid burn.

Challenging planks

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Start playing with taking one limb off the ground at a time without letting your hips or shoulders shift to one side.

Forearm side plank with a twist under: Reach your top hand underneath the bottom arm twisting towards the floor and return to start.

Forearm plank with hip pike, a.k.a. shoot the moon: Start in a forearm plank and pike your hips up to the ceiling and return to starting position

Extended plank: Walk your hand in front of your shoulder line, ONLY if you can maintain core stability

Arm circles

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While standing upright with your knees slightly bent, reach your arms to the side, keeping them in line with your shoulders, and begin to circle your arms forward, creating circles the size of a softball. Do this move for one minute circling counter clockwise; then switch and circle clockwise for one minute; no use of props necessary.