The following post was written by Olympic athlete and mom Kerri Walsh, two-time gold medalist in pairs beach volleyball. When competing, she travels a bunch, so she shares her know-how of keeping fit on the road.
Here's my favorite hotel room workout:
- Hindu squats (2 sets of 30 with 10 slow then pick up speed — body control is more important than speed)
Start with feet slightly more than shoulder width apart. Squat all the way down with your heels up off the ground, reach your hands behind your heels, tap the ground then stand up. Put your heels down immediately as you stand up. As you stand up raise your arms out to the side, and make an arc over your head. As your arms cross in front of you, repeat the squatting motion.
- Straight into incline push-ups (2 sets of 20)
Against the wall or using the bed/couch.
- Elbow plank (2 to 3, hold for 45 to 90 seconds)
Start in push-up position. Instead of hands on the floor, clasp your hands together and lay your forearms on the ground. Keep your core tight, your butt neutral.
Learn the rest of the hotel room workout when you read more.
- Lunges in split squat position (3 sets of 10)
Place the toes of the back foot resting on suitcase. Front leg bent, back leg straight. When front knee bends keep, knee at 90 degree angle (knee should not go in front of toes; this is the rule of thumb for all squats/lunges)
- Split squats (3 sets of 10)
Start with legs spread apart in a vertical line (front leg straight out in front of body, back leg behind) bend both legs simultaneously to 90 degrees then hop quickly up and out of the squat. Land in the same squatting position and repeat
- Fire hydrant (15 reps each leg)
Start on the ground on all fours. Hands under shoulders. Knees directly under hips. Keeping core tight and knee bent, lift leg directly out and raise to hip level. Bring leg back down to the ground and repeat.
- Hip ups (3 sets of 20)
Laying on the ground, bring your legs straight up over your hips. Slowly and very controlled lift your hips off the ground and bring them back down in the same controlled manner.
This workout is my favorite because it works all my favorite "trouble" areas: my buns, my lower abs, my hips, my core and my quads. Do this when you want a quick, efficient workout in your hotel room or even at home when you have a small window in which to get some exercise.
Have fun, focus on using your tummy throughout each exercise, and don't rush the movements.
Be sure to catch up and read all of Kerri's great posts on FitSugar!