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Columbus Personal Trainer Article

Hotel Workout - Fit on the Go by Ian McGriff, P.T.

You are in a groove. You have not missed a workout for 3 months. You have lost 20 lbs. and you have never been felt healthier or been happier. Now, however, you have to go the road. Maybe it’s business, maybe it’s family, but you know one thing for sure. You do NOT want to miss one workout and loose anything that you have worked so hard to accomplish. What can you do? I have the solution. All we need is a chair, some floor space, and 20 minutes.

Let’s warm up with 50 jumping jacks. I’m sure right now you are having a flash back to 5th grade but jumping jacks are a great exercise that works both upper an lower body and can be a form of cardio. If it’s good enough for the military, it’s good enough for you.

The warm-up will increase the blood flow throughout your body and loosen up your joints that might be stiff from a car ride or business meeting.

Once we are warm we want to drop right down and start in with 25 push-ups. We have more strength and stamina early in our workouts so we want to take care of the most important exercise first, especially if we have limited time. Why are push-ups the most important? They work your totally body! A push-up engages your chest, triceps, shoulders, back (the pushing motion) as well as your abdominals and legs (stabilization). While performing your push-ups focus on keeping you abdominals tight and your body straight. Once you have completed the set hold the 25th at the top of the movement for 15 seconds. Your arms will be shaking but your abdominals and lower back will be thanking you.

Don’t waist time, because we are alternating exercises, stand right up and get into a lung position. Perform a total of 30 lunges making sure that your back is straight and your forward knee does not extend past your toes. Keep your back knee down, but do not touch the floor. Lunges are great for those looking for a rounder backside as well as runners as they strengthen hip flexors (a key in maintaining a strong stride).

After we have performed our lunges we want to move directly to that chair for 30 dips. Dips are less difficult the closer your legs are to your body, and more difficult the further and straighter your legs are from your body. Be sure and bend to no further than 90 degrees (don’t drop your shoulder below the line of your elbow) and lower slowly and push-up hard. This will allow you to work both the concentric and eccentric movement of the muscle (the up and the down) so that we may maximize out time. We want to get into positions for body weight squats when finished with our dips. Perform 35 squats making sure that your weight stays back on your heels, your chest stay up and your knees bend to 90 degrees. When we get tired, we naturally get lazy and want to bend at the waist to perform our squats.

However, this does nothing for our legs so watch yourself in a mirror if you can to watch your form. Better yet, grab that chair and squat till you are seated and then rise back up out of the chair. Squatting is essentially the same movement as sitting and rising out of a chair, so what better way to practice well for that using the chair.

Once you have completed your squats get back down onto the floor and perform a plank. Making sure that as you rest on your forearms your elbows are directly below your shoulder, keeping your body as straight as possible as you rest on your toes. Hold as long as you can and perform the circuit 2 more times starting with the jumping jacks, after all we need some type of cardio.

To Review:

50 Jumping Jacks
25 Pushup
30 Lunges
30 Dips
35 Squats
Plank to failure
Repeat twice

These are six exercises that you can do anywhere and take no time to perform. It’s the perfect travel plan for your body.

Want more? Then contact me and train with the best! I guarantee RESULTS and the best workouts of your life. Contact me and get a program made just for you and your goals...not some cookie cutter workout out of a magazine. So what are you waiting for! Train with me and get RESULTS!

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