This time of year I get a lot of requests for travel programs. And although some hotels have gyms that are equipped with most of the basics, I find that most clients prefer a quick workout which they can do without leaving their hotel room. This workout was designed with that in mind.
Prone Bridge
There are three different levels to this exercise starting with the easiest. Pick the one that’s right for you.
1. Lie face down on the floor in a prone position. Lift your body up so that you are balanced on your forearms and toes. Now tuck your butt and hold this position for two minutes.
2. To increase the difficulty, get into the position where you’re balanced on your forearms and toes with butt tucked. Then raise one leg and hold for one minute. Repeat on the other side.
3. And finally, get into the position where you’re balanced on your forearms and toes with butt tucked. Then raise opposite arm and leg, simultaneously, (as illustrated in the photo) and hold for one minute. Repeat on the other side.
Supine Bridge
Lie on your back with your arms at your sides. Bend one knee to 90 degrees with your foot flat on the floor. While keeping the other leg straight, raise your hips so that you create a straight line from your knee through your hip to your shoulder.
Maintain this position by pushing your foot into the floor while squeezing your glutes. Hold for one minute then repeat on the other side.
Side Bridge
Lie on one side and raise yourself up until your body is in a straight line through your feet, hips and head. Hold for one minute and then lower your body down under control. Switch sides and repeat.
Push-Ups
Get on the floor and position your hands just slightly wider than your shoulders. Raise up onto your toes (or your knees).
Tighten your core and slowly lower yourself down until your elbows are at about 90 degrees. Then push yourself up. Repeat for 20 repetitions. Keep your body in a straight line from head to toe without sagging in the middle.
Squats
Begin with your back straight, feet shoulder-width apart and the weight over your heels. Lower yourself down by pushing your hips back, while extending your arms out in front of you for balance, until you reach about 90 degrees of flexion in the knees and hips. Come back up by extending your hips and knees. Repeat for 20 repetitions.
Burpees
This is a challenging full body exercise which will strengthen most muscle groups. In fact, you could get into great shape just by mastering this one exercise alone.
From a standing position, squat down, drop your hands to the floor and jump your feet back to assume a push-up position. Then jump your legs forward so that your feet are right behind hands. Jump up into the air and your raise hands over your head. Repeat 20 times.
The Workout
I suggest going through this workout, circuit style. And repeat the entire sequence three times. That said, I recognize that this routine may not be for everyone. So do whatever works for you, including modifications to make things easier, harder, or less boring.