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What you will learn today:

What you will learn today:. How to break through the typical workout excuses people have when traveling Which exercises you can do in your hotel room to have a great workout The benefits of getting in a workout while traveling. Typical Excuses. I don ’ t have time. I ’ m too tired.

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What you will learn today:

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  1. What you will learn today: • How to break through the typical workoutexcusespeople have when traveling • Which exercisesyou can do in your hotel room to have a great workout • The benefitsof getting in a workout while traveling

  2. Typical Excuses • I don’t have time. • I’m too tired. • I don’t have a gym available. • I don’t have any space. • I don’t know which exercises to do.

  3. The Workout Here are some general tips: • Warm-up should mimic the workout. • Use bigger muscle groups first. • Choose a full body workout. • Use Perceived Exertion Index Scale to estimate intensity of your workout. • Push yourself, but listen to your body. Some discomfort from exertion is okay, but not pain from overstraining or injury. • Set a slow and consistent pace. • Stretch before and after workout. • Stay hydrated.

  4. The Warm-up • Jogging in place • Overhead squats • Jumping jacks • Forward lunges • Lateral lunges • Push-ups • Shoulder raises • Arm circles • Half jacks • High knees • Kick outs • Calf raises

  5. Lower Body Squats Lunges Stair-Climbing High Knees Heel Kicks Mountain Climbers Hamstring Bridge

  6. Upper Body Bent-over Row Deltoid Raise with Band Tricep Extension Push-ups on Knees Push-up Bicep Curls

  7. Core Strengthening Exercises • Crunches or Sit-ups • The Superman • Opposite Arm Leg Reaches • Planks • Feet-up and Reach • Torso Twist • Back Extensions

  8. Core Exercises Torso Twist Forward Plank Crunches The Superman Opposite Arm Leg Reach Feet-up & Reach

  9. The Benefits Just like exercise at home, exercising while you travel has many benefits. Boosts energy Keeps your workout on track Improves mood Keeps you active Promotes better sleep Relieves stress Promotes strong muscles and bones

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