Want to keep fit while away? These exercises need no equipment

We work hard all year to maintain our health and fitness, so it is frustrating when a business or pleasure trip gets in the way.

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Once we’ve been away from our routine, it can be difficult to pick it up again. Thankfully, there are a series of really good exercises that don’t require any equipment at all, helping to keep us on track until we return home.

NYC-based personal trainer Albert Matheny talks about how different equipment-free exercises can be beneficial on BuzzFeed. These moves can revolutionise your work-outs.

Hotel rooms and self-catering apartments such as the Birmingham serviced apartments at no. 8 Waterloo Street apartments will provide you with plenty of space to train. All you will need is 20 minutes and a chair to easily stay in shape.

Warm up

A five-minute warm-up is essential, so begin with one minute of exercises such as jumping jacks, high knees, leg swings, arm swings, shoulder circles and core twists.

Arm Exercises

There are a series of arm exercises you can do without weights.

Push-ups are straightforward and can be done anywhere. Just make sure your hands are shoulder-width apart, your back is flat and your core is tight. Tricep dips are also quite simple to perform, so just grab a chair and lower yourself toward the floor until your elbows reach a 90-degree angle before raising yourself back up.

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Leg Exercises

Squats are another easily performed exercise. If you grab that chair again, you can have a go at the single leg stand. Sit with both feet on the floor, lift one leg, and by leaning forward, use your other leg and core to return to standing. To work your calves, try some heel raises.

Core Exercises

There are numerous core exercises you can do without the need for any bulky or expensive gym equipment. Both the plank and side plank will help to keep you strong while working out your lower back and obliques, so challenge yourself and see how long you can hold the position.

To feel the benefit of your in-room work-outs, it is recommended that you perform 12 repetitions of each exercise two or three times. This will keep you in shape, help you relax, and ward off that sluggish feeling when you finally return to your usual training routine.

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