How To Stay In Shape While Traveling – 4allMindsAndBodies


How To Stay In Shape While Traveling

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Have you ever found yourself at a hotel without a gym and have the desire to workout? Of course you have. Obviously if the hotel you are staying at has a gym, then its a no-brainer to use it. But not all hotels have gyms so sometimes you have to improvise. To stay in shape while traveling, you still should make conscious eating choices and do at least some kind of workout.  Remember, doing something is always better than doing nothing. Please make sure to take precautions, modify, and consult a physician before trying any of these exercises presented below. These exercise pictures are from my recent visit to Antigua, Guatamala. Have fun, be creative, and stay in shape!

1. Push Ups (this picture is in a modified advanced position)

1st step. Lie on the floor with your body straight and position your hands about shoulder width.

2nd step. While keeping your abs engaged and your body in a straight line, extend your arms and push off the ground until you are in a extended plank position.

3rd step. While keeping all muscles flexed lower slowly down to your starting position.

2. Tricep Dips

1st step. Find a bench, chair, or step. Then facing your body away from whichever object you choose, position hands shoulder width behind you fully extended.

2nd step. Slowy lower your body down until your elbows are bent at a 90 degree angle keeping your core engaged. Also try to keep you body close to the fixed position.

3rd step. Once your elbows are at a 90 degree angle slowly extend back up to the starting position.

3. Bicep Curls.

1st step. Find an object that is a comfortable weight and grasp it with both hands with your arms extended longways in front of you.

2nd step. Begin to curl your arms up toward the top of your chest, focusing on the bicep concentration.

3rd step. Once your arms cannot flex any more, slowly lower back to the starting position and repeat.

4. Hand Stand Holds

1st step. Face a sturdy wall and place both hands on the ground facing the wall.

2nd step. In a controlled motion, jump and one leg at a time until you land in a handstand kicking the wall. Use the wall as a reference and to find a position you can balance in.

3rd step. Once you are in a balanced position engage your core and try to slowly bring you legs off the wall.

4rd step. Hold as long as you can while keeping good form.

5. Lunges

1st step. Place one foot on a fixed surface behind you.

2nd step. Walk the opposite leg out in front of you so that when you lower your body, the knee doesn’t extend out over your front foot. Practice this first to make  sure that you are in proper form.

3rd step. Once in proper form, lower your self down until your front knee is bent 90 degrees.

4th step. Raise back up until you reach your original starting position.


6. Squats (can be preformed with or without weight)

1st step. Stand tall and balanced and engage your core.

2nd step. Sink your bottom back as if your were going to sit in a chair trying to keep the majority of your weight on your heels.

3rd step. Once you lower until both knees are bent 90 degrees, extend back up to the starting position focusing on flexing your bottom.

7. Step Ups.

1st step. Find a fixed surface such as a stair or sturdy chair or bench that is at a comfortable height for you to step up on.

2nd step. Place one foot on the fixed surface in front of you.

3rd step. Step up on the fixed surface until your back foot is at an equal height as the positioned foot in front of you.

4rd step. While keeping your balance, slowly lower back down to the starting position.


8. Plank. (can be performed on elbows or with extended arms in a push up position)

1st step. Lie on floor on your elbows and forearms.

2nd step. Raise hips off the floor until your body is in a perfect straight line.

3rd step. Hold while your core is engaged for as long as you can.