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Get FIT out of your suitcase

In recent years, I travel a lot and I lived out of my suitcase and hotel room in and out for many years.

In my spare time I did not always have time to look for a good gym and I do not always know the area where I stay, so I had to do it with the resources I had.

It is always nice to be physically strong, and to continue to feel natural and off course mentally prepared for what lies ahead in terms of work.
So I devised a workout that you will be able to train your whole body at once. This workout takes no more than 30 minutes and you have little or no equipment needed.

Enjoy!

Warm up / 3 to 5 minutes:

The purpose of the warm-up is to increase the blood flow to all parts of the body, to “warmg-up” the muscles and loosening the joint areas. Start out at a very easy pace, gradually increasing to a moderate rate. Any activity that involves movement for the majority of the body parts will suffice. You can chose for running instead and/or jumping jacks.

1. Diagonal Pull with standing forearm

Good for your backmuscles, abdominals, buttocks and shoulders:

Lie on your stomach and support your right forearm on the floor. Then lift your left arm and right leg strengthened until they are parallel to the floor. Tighten your back and hold this posture. For the second position, lift your right arm and left leg up (after you’ve lowered the other of course).
* Put each position 3 times and hold still for 10-15 seconds.

Rest for 45 seconds between sets.

2. Dipping between highchairs
Good for your arms, chest and abdominals:

Set the dining chairs facing each other so that the seating areas are parallel to each other. Then put your hands on the seat of the chair, bend your upper body slightly forward and bend your arms and legs. Extend your arms until they are almost completely straight.
* Do two or three sets of 8 to 12 repetitions.

Rest for 45 seconds till 1 minute between sets.

3. Conversely butterflies with or without water bottles
Good for your shoulders and backmuscles:

Take in each hand a full half liter bottle of water, put your feet shoulder width. Stand with a straight back and bend forward from your hips until your torso is parallel to the floor.
Lift the bottle up until your arms are parallel to the floor. While lifting up keep your arms up for three seconds and after let them down. Please note that your back remains straight. If you do not  have bottles on the side, it is okay to do this exercise only is it most important to do the exercise four times as quietly doing.
* Do three sets of 8 to 12 repetitions.

Rest for 45 seconds till 1 minute between sets.

4. Cycling from elbow to knee
Good for your oblique’s and abdominal muscles:

It is intended that this exercise to go around and sails and the hull is going to run for the oblique abdominal muscles. You go flat on your back with hands behind the ears. Then pull your left leg up and do a knee bend to 90 degrees with the same leg. The other leg is left behind. Touch your left knee with your right elbow while the other leg extends and so well you do it on both sides.
* Do 3 sets of 15 rep. on both sides.

Rest for 30 seconds till 45 seconds between sets.

5. Jump Start Exchange
Focused on the legs:

1. Take a step forward, bend your knees, bend your upper body. Bring your arms behind you all the way up.

2. Swing your arms forcefully above your head. Put yourself along with your strong leg off.

3. Land with your other foot forward. Bend your knees when landing and use your arms to maintain balance.
* Dot 10 jumps a side. Pull on this exercise so that your shoes have more cushioning and reduced load on the joints.

Rest for 1 minute between sets.

Coolingdown / Cooldown 2-3 minutes:
The cooling down period should be similar to the warm-up, but done at a very easy pace. 

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3 Responses to Get FIT out of your suitcase

  1. Tajna October 2, 2011 at 9:44 pm #

    It’s great to finally see an article on fitness while traveling! I’ve never used a hotel gym..why use one at all when you go improvise your own gym? I always do yoga,core work,and use cans or full water bottles as weights.I’ve left too many resistance bands behind though.Plus you get a lot of exercise walking around cities,using public transit/bike systems.

  2. Maruja Retana October 4, 2011 at 9:31 am #

    Great tips Kelvin! Thanx! :)

  3. Abigail O'Neill December 1, 2011 at 2:24 am #

    Motivation +!!! :D must try, thanks Kelvin

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