THE NO-EXCUSES HOTEL ROOM BODYWEIGHT WORKOUT:
PART 1 – LOWER BODY
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It\’s that time of year when school is out and parents are planning some much-needed family vacation time. Or, depending upon the destination, many travelers are seeking rates that are actually more affordable at this time of year. Whether you\’re part of a family unit, a couple or traveling solo, Summer brings warmer weather and lots of tourism opportunities.
Many travelers might be lucky enough to book accommodations at a property with a first-class fitness facility. Other might choose a hotel with a fitness facility that consists of only a few pieces of cardio equipment and – if they\’re lucky – a dumb bell rack, a few physio balls and some yoga mats. Still others might opt for reservations with hotels that don\’t have a fitness facility at all, or with properties such as old-school bed & breakfasts or Air BNBs.
Whatever the case, there\’s no need to worry. The following is a list of lower-body bodyweight movements that require NO equipment, which can be performed within the space of a yoga mat. The workout can be customized, based upon how many movements performed, the amount of sets and reps of each, and how much (if any) rest interval is taken between each movement.
SAGITTAL (FORWARD & REVERSE) PLANE:
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Squat Traditional Squat;
- Sumo Squat;
- Split Squat;
- Forward Lunge;
- Reverse Lunge;
- Alternating Lunge;
- Single-leg Skater Squat;
- Pistol Squat;
- Single-leg Straight-leg Deadlift;
- March in place;
- March with elbow-to-opposite-knee;
- Skip in place;
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Lateral Lunge Jump Squat;
- Calf Raise/standing – bilateral;
- Calf Raise/standing – unilateral;
- Hopping Calf Raise – bilateral;
- Hopping Calf Raise – unilateral.
FRONTAL (LATERAL) PLANE:
- Plie\’ Squat:
- Lateral Lunge:
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Cross Lunge Forward Crossover Lunge;
- Reverse Crossover Lunge;
- Shuffle;
- Skater;
- Lateral Bounding;
- Jumping Jack.
As with any fitness endeavor, a Certified Fitness Professional can help with designing a customized program. Coming next month is The No-Excuses Hotel Room Bodyweight Workout: Part II – Upper Body/Core!
