on Mar 17th, 2008Body Weight Exercise Routines - Easy and Simple Strength Training Exercises
I recently came back from an internet marketing conference in Florida. The information learned was great, the meals I could not complain about, but the long days sitting in less than ergonomical chairs was one kick in the ass. I had to put an end to this lack of movement scenario as my body was screaming HELP I need to stretch, I need to get some of this energy out of my system, I need to tone down these belly rolls….. my mind was stating the opposite “sit back and relax, let the good times with food and drinks roll…. I’ll get into my exercise routine upon return”.
When away from home on business or pleasure, sticking to your workout program can be a major problem. Especially when your whole day is filled with meetings and networking events. Most exercise equipment is far from portable. Even small hand held weights can overburden an already bursting suitcase.
At a decent hotel you can probably use the facilities, but most of us would rather not spend half the morning waiting for a turn on the treadmill. But with a few simple adjustments, you can turn any vacation day into a productive workout day. (To obtain a great home or health club exercise routine, click here
The goal is to create a maintenance program that will challenge your cardiovascular system as well as your muscle endurance. If the hotel facilities are not busy in the mornings you can get your cardio in the pool, or on bikes or treadmills.Otherwise these body weight exercise routines can be done with little or no equipment at all.
Lack of equipment is no excuse for not exercising.
Energy IN = Energy OUT, meaning that if you consume more or burn less calories or energy than your body needs to function it will be stored as FAT.
I don’t think that sleeping, talking, sitting and some walking around the hotel will be enough of an activity to burn all of the fuel consumed while travelling for business trips ….think of the gourmet meals, greasy egg and bacon breakfasts, danishes, muffins, and the ohhh so good wine/beer/and other cocktails.
Let’s look at a Sample Dinner menu’s calorie count:
- 6 oz of red wine = 128 calories
- Oven baked chicken parmesan pasta = 960 calories and 33g fat
- Garden salad with Italian dressing = 185 cal (25 cal w/ no dressing) and 14g fat
- Cheesecake (original) = 290 cal and 22 g fat
GRAND TOTAL: /w dessert 1563 cal; no dessert = 1273
TIME NEEDED TO EXERCISE 1563 calories of energy (based on a 5?9, 175 lbs, 35 yr old male):
- Jogging 6.5mph 99 min
- Walking upstairs 142 min
- Free Weights (vigorous) 190 min
- Cycling, stationary 8.0 mph 228 min
- Walking 4 mph 228 min
- Golf Game 253 min
NOW DON’T TURN into a lazy slug……get up and MOVE. You might also want to re-consider your eating habits when travelling. Click here to sign-up for a Free Nutrition Travelling Report.
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If all you have is your BODY and its PARTS:
A circuit which is a series of exercises to be repeated with no rest is the best option for you. You can split it into upper body and lower body circuits with an added abdominal training, or you can combine both to get a full body workout.
Upper Body Circuit Exercise
1) Push-ups (regular or modified) - 10
2) Crunches- 12-15
3) Wide push -ups (regular or modified) -10
4) Reverse crunches -12-15
5) Tricep push ups (regular or modified) -10
6) Abdominal Bicycles -12-15/side
You can perform one set of this circuit in as little 3-5 minutes, depending on how fit you are. If you repeat this workout 3 times you’re averaging 15-20 minutes max. As I said no excuses to roll out of your bed and train to get your stamina going. On other days you can workout your legs and abdominals, or combine Leg and Upper body circuits for a Total body workout.
You can add 15- 20 jumping jacks after each set of push-ups and/or squats to get the added cardio benefit, or add 20 minutes of interval cardio on your favourite cardio machine.
Lower Body Circuit Exercise
1) Squats - 10 (holding each for 5s at the bottom)
2) Crunches- 12-15
3) Lunges-10/leg
4) Side bridge/plank (dynamic) or bicycle crunches -12-15/side
5) Single Heel raises-10/leg http://www.workoutz.com/exercise/supine_bridge_one_leg 6) Reverse crunches- 12-15
STRETCH - 5 minutes after completion of 3 sets.
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As you see there’s no excuse for fitting a little bit of exercise into any day of the week, whether you’re travelling, having a long day at work or staying at home with the kids, YOU can and WILL achieve the 10-20 minute POWER Break.
With minimal equipment and time sacrifice we can all fit exercise to stay healthy and energetic for many years to come. Hope that this gives you idea of how easy it is to start with little to none equipment. Have you booked yourself a POWER BREAK appt………what are you waiting for…….do it now…….mark it in this week. EVEN ONCE will count as “…anything is better than nothing”… results, progress is measured by action, not by word of mouth.
See our article archive collection for more easy and fun fitness and health tidbits of information. Contact us for a customized exercise plan, or to take advantage of our limited 30 min FREE one-on-one fitness consultation to determine the correct strategy to meet your fitness goals. Limited to first 50 callers.
Keep up the work on your POWER BREAK. Have you put it into your calendar yet? Do it now.