Hello Fitbabe. I am going to be travelling a lot in the next 6 weeks and I was wondering if you could suggest a simple beginner hotel workout that I could do with just my bodyweight. I am staying at hostels and Bed and Breakfasts so I can’t rely on having a gym at my fingertips. Thanks for your time. Mary
YES YES YES! Fitness does not have to begin and end with gym workouts. Here is a nice full body workout you can do anywhere, including small spaces, which comes in handy when only have a space the size of a closet to exercise in!
**Disclaimer: Please consult with a doctor before starting any fitness program**
A1) Overhead Squat
While standing with your feet a little more than shoulder width apart, take the pillow in both hands and hold it above your head. While in that position, slowly go down into a squat as low as you would like while keeping your core tight and digging your heels into the ground. It is important to make sure your knees are not going past your toes as you squat. It is also important to keep your chest up and to sit into the squat. Your quads and glutes should be on fire here. Perform each of these squats at a slow pace and hold for a few seconds at the bottom to really work the legs. If your arms get tired you can also hold the pillow in both hands straight out in front of you to change it up!
Perform 10 reps.
A2) Push-ups ** modify from your knees if needed.
Get into a pushup position, ensuring that your back is making a nice straight line. Don’t hunch or arch your back. Make sure your core is engaged, with feet off the ground, elbows in, and hands shoulder width apart. Lower your upper body down for two counts. Push the floor away to come back to the starting position in two counts.
Perform 10 reps.
A3) One Legged Glute Bridge
Lay with your back on the ground and your knees bent. Place the pillow between your knees and squeeze into it. Remember to keep that engagement throughout the exercise. While pushing your left heel into the ground, extend your right leg out straight and hold it there. Raise your glutes off the ground while keeping your core tight. Continue to squeeze the pillow with your knees while pressing your left foot into the ground. Your body should be in one line from your knees to your shoulders. Then, keeping everything tight, bring your glutes back to the ground.
Perform 10 reps each leg.
A4) Burpee with a jump or modified burpee ** 10-15 burpees
How to Modify a Burpee:
- Hands on platform (hands elevated) 2. Step back one foot at a time (elevated and on floor) 3. No push-up 4. No jump
A5) Plank Knee Tap
Start in a plank position on your knees or toes. Tap 1 knee lightly on the ground, then tap the opposite knee lightly on the ground. Keep alternating knees. Start with a single knee tap before your try double knee. Maintain a neutral pelvis throughout the movement. Do 20-30 knee taps
Repeat this circuit 5-6 times, depending on how much time you have. You can always increase your reps or sets as the moves get easier.
I hope you enjoy your travels. Leisure walking and short-fast bodyweight exercises combined with a mostly healthy diet will allow you to travel for a long time and stay relatively fit and lean!
Deanna Harder: Fitness Leadership Diploma, CSEP-CPT (Canadian Society of Exercise Physiology-Certified Personal Trainer), and Figure Competitor