When you go away on a holiday. One of the activities that gets put on the shelf regularly is exercising. I get it! There’s no appetite to pay for a 1 day pass to go a gym. You’re tempted even more to eat all the junk food and sweet delicates out there. I spoke more about this on a post I did a few months ago on ways to keep healthy and fit whilst travelling.
As you guys may or may not I’m a fitness instructor so I’m a tad bit crazy about working out. I’m a firm believer that there’s a place for exercise as part of your travel/holiday routine. Exercise has many benefits such as improved mood, appetite, sleep and a healthy heart. All those factors key for a enjoyable holiday.
Oh but I still need to go to a gym or need a lot of fitness equipment? Not necessarily. There’s many exercises you can do with just your own bodyweight or with very minimal fitness equipment at best.
So I made a list of 10 simple exercises you can easily do in your hotel room or B&B. Along with the correct form/technique on how to do each of them.
The plank is the staple exercise you think of if you want to tone your abs and test your core strength and stability.Just like with many of the exercises coming up on this list there are many vatiations, but the core idea is you forming a bridge shape with your body.
Form: Rest on your elbows. Lift your upper body and legs off the ground but keep your toes on the ground. Make sure your glutes/butt is not too high. Hold that position for 10/20/30/60 seconds.
Image Credit: Pexels
2. Vertical Toe-Touches
Vertical toe-touches is also floor exercise that will test your core strength stability. With the exception of a few this is the easiest exercise on this list. There. I said it. Enough reps of these will have the simple technique fooling your abs.
Form: Lift legs up vertically and keep them in that position. Try to touch toes with your hands. Lifting upper back and head off thr ground in the process. Doesn’t matter if not able to touch toes.
It can be a bit awkward when if you’re not able to touch your toes. Although once you feel your abs start to burn you go past the point of caring whether you do or not.
Image Credit: Get Strong
Everyone surely should have heard of Push-Ups (or known as Press-Ups) at least once in their lifetime. It’s one of the exercises people first think when it comes to doing a workout. Not to mention one that places sheer physical demand on some of the biggest muscle groups a part of your upper body.Push-Ups are one of my faves I can’t lie. It’s so easy to do and is a real test of whether you can move your own bodyweight or not.
Form: feet and legs together. Lean into the ground with your chest and then bring it back up. Try to not lean with your stomach, instead keep it tucked in.
Secret Tip: A wider hand grip works your chest more. Whilst a closer grip targets your triceps more! Alternative for those who struggle to perform them on your toes is to have your knees on the ground instead and perform the same movement.
Image Credit: Very Well Fit
4. Bench Dips
Bench dips, Along with push-ups, is another that’s gonna help you work those arms hard. As a compound exercise, which involves two or more muscle groups contracting during a movement, it targets your triceps and chest. It also helps with improving core stability.
So for the guys out there, get those arms strong for the beach volleyball sessions! For the ladies, watch those arms get toned 👌🏾
You may have to get a creative with this one by using a chair or bed in a room to place your hands.
Form: Hands shoulder width on bench/chair Lower your hips into the ground (s if you’re sitting down on a chair). Arms and elbows should extend out 90 degrees. Raise hips back off the ground to starting position.
An alternative is to perform it in the the same way. But have your legs closer to your body and your knees bent at a 90 degree angle.
Image Credit: Healthline
5. Ab Crunches
Want that flat and shredded stomach you all dream of? No problem, Ab Crunches are the one exercise that has that covered. Providing they’re done consistently (let me highlight that) along with a few othersLost count on the different types of crunches I do for my core workouts but for all the beginners out there I’ll share a simple way of doing them.
Form: Lie on back with feet on the ground and knees bent. Adopting a sit-up position. Place hands on forehead. Lift upper torso off the ground and halfway up between the ground and bent knees then come back down.
Time to get your ass to the grass. Squats are one of the biggest compound exercises you must have if you’re looking to improve your general physique. Whether to build strong, muscular legs, tone and shape your glutes or add a bit of explosiveness and power to your workout. It’s very versatile you must have if you’re looking to improve your general physique.
Form: Have your feet at shoulder width. Hip and butt is sticking out. Lower your butt into the ground as if you’re sitting down on a chair and then raise yourself back up to standing position. Make sure the knees don’t overextend over the toes to avoid injury.
To challenge yourself Squat Jumps. Jump up in the air instead of standing back up after squatting.
A nice, simple exercise to have in our training regime in the form of skipping. Well – not so nice if you hate leg day cos enough skipping can leave your calves wanting. It’s also cost-friendly as all you need at most is one skipping rope.
I like including a few skipping sets in my cardio sessions rather than just being on the treadmill sprinting all the time. It varies my routine and keeps my workouts just as intense and interesting also. I’m constantly wanting to beat my previous record of number of skips without tripping up. According to the British Rope Skipping Association, 60 minutes of continuous skipping can help you burn up to 1600 calories.
You can keep it simple and go for light jogs around the area. Great place to start if you’re new to exercise. It’s also a sociable activity you can do do with friends. In the case of travellers, jogging with travel partners.
Also jogging can be a different way of exploring the local area of the place you’ve travelled to. Maybe discover hidden gems that weren’t on your itinerary before. Killing 2 birds with 1 stone.
Image Credit: Pexels
Next up on the list are burpees, a staple for most gym goers’ cardio/HIIT workouts. Mainly because it’s a full-body exercise. Burpees are really challenging because you’re performing more than one type of movement.
This is a great exercise if you’re looking to burn calories, work on leg explosiveness and to finish off a cardio session. Just pray you’re still able to walk at the end of a few sets.
Form: Vertical jump up. Crouch down. While crouched down, Kick back both legs away from body and then bring them back to you. Vertical Jump back up from crouched position. Repeat.
10. Mountain Climbers
Last exercise on the list are mountain climbers. These are perfect if you want to add a bit of intensity to your workout and to improve your cardio fitness. Guarenteed to produce a sweat.
Form: Get into a push-up position. Drive knees forward and straight up to your chest. Alternate knees continuously. Make sure bum/glutes is parallel to ground to engage core.
If you’re enthuasiatic enough you can always include it with another exercise on this list as part of a super set. A super set is two exercises done back to back without recovery periods.
Incorporate these consistently into your travel routine then you’re on track to keep yourself fit and your full-body well-conditioned. If anything regular exercise will make those walking tours and sightseeing that bit easier for you. There’s plenty of other bodyweight exercises you can learn and quickly do a few sets of before cracking on with your day itinerary.
In all essence, all you need is yourself, knowledge of the correct exercise techniques and enough private space in your accommodation. Then you’re good to go.
Do you often workout at home or whilst on a trip? If so what are your favourite exercises? Got any tips to share? Share all in the comments below!
Johnny | Johnny’s Traventures