Pop travel quiz: You’re on a trip, the hotel gym is packed, and you only have a few minutes to spare. Do you abandon on all hopes of a decent workout? Not if you know how to complete a quick, effective, full-body routine without ever leaving your hotel room!
We asked fitness instructor and blogger Jackelyn Ho to create a fun, challenging, travel-friendly workout plan. Here are Jackelyn’s top 10 moves to do before hitting the breakfast buffet:
1. Single-Leg Lunges
Stand in front of a bed or chair and begin with feet hip-width apart. Then, place one leg behind you on the bed or chair. Place hands on hips and perform lunges by bending your front knee. Repeat 15 times on each side.
2. Single-Leg Squats
Stand in front of a chair with feet hip-width apart. Extend one leg in front of you. Keeping your hips square, slowly lower down into a squat until your glutes tap the chair, and then stand up. Do 15 reps on each side.
3. Tricep Dips
Place your hands on the edge of a chair, fingertips facing toward you. Extend your legs in front of you and then lower and raise yourself by bending your elbows. Repeat 15 times.
4. Elevated Plank with Oblique Crunches
Place both feet on a chair or stable, elevated surface, and place hands onto the ground. Assume plank position and then lift your right leg and bring it toward your right elbow for an oblique crunch. Repeat 10 times and then switch sides.
5. Froggers/Half Burpees
Assume plank position with hands under your shoulders and feet extended behind you. Then jump both feet to the outside of your hands and then back into a plank position. Repeat 20 times.
6. Lunge to Front Kick
Begin in a lunge with your right leg extended behind you, then kick it to the front. Return back to lunge position and repeat 15 times before switching sides.
7. Leg Circles for Glutes
Begin by kneeling. Extend your right leg out to the side and place your left hand on the ground next to you. Make little circles with your glutes and then reverse directions. Do 15 reps and then switch sides.
8. Walking Push-Ups
Start in a push-up position with one hand staggered a few inches in front of the other. Perform a push-up and then move the other hand a few inches forward. Do 15 reps.
9. Luggage Overhead Presses
Fill your luggage, then stand with your feet hip-width apart and raise the luggage above your head. Bend your arms to bring the luggage closer to your head and then extend your arms to bring the luggage toward the sky. Repeat 15 times.
10. Luggage Rows
Begin standing with your feet hip-width apart. Bend your knees slightly and then lean forward slightly. Grab both ends of the luggage in each hand and then pull your elbows back toward your rib cage for a row and repeat 15 times.
The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.
Any general advice posted on our blog, website, or app is for informational purposes only and is not intended to replace or substitute for any medical or other advice. The One Medical Group entities and 1Life Healthcare, Inc. make no representations or warranties and expressly disclaim any and all liability concerning any treatment, action by, or effect on any person following the general information offered or provided within or through the blog, website, or app. If you have specific concerns or a situation arises in which you require medical advice, you should consult with an appropriately trained and qualified medical services provider.
Live WellThis link opens the post, "Depression During Pregnancy"
Depression During PregnancyJul 12, 2019
Live WellThis link opens the post, "“So I have this mole…" How to identify skin cancer and how to prevent it"
“So I have this mole…" How to identify skin cancer and how to prevent itJul 12, 2019