Trying to shake that never ending feeling of jetlag? Or looking to get a quick boost of energy without slamming another redeye cappuccino?
Try this quick 20 minute workout to boost energy, and keep you fit when dropping in off a leg before your all night rally with the new cabin crew!
Generally, I aim to hit four types of exercises:
Legs – working both the front and back of your legs Push – chest, shoulders, triceps Pull – back, biceps, forearms Core – abs and lower back
That means that you can work out almost every muscle in your body with just four exercises – simplicity for the win! Unfortunately, I was the only person on my trip, and I wasn’t going to ask the maid “hey can you come videotape me in my hotel room?” so I wasn’t able to put together a video IN the hotel room of me doing these exercises (the videos are of me doing them in a park, but you get the point).
Always start with a warm-up (to get your core temperature up and muscles loose): 25 jumping jacks, 15 body weight squats, 10 push ups, 10 lunges (each leg), 10 hip raises, 25 jumping jacks. Do one exercise right after another – this should take you probably 3-4 minutes.
After that, move into your workout – set your watch/laptop for 15 minutes and then do as many full circuits as possible in that time frame, using PERFECT FORM for each repetition. I’ve split the workout into three levels – beginners should start at level 1 until they feel comfortable enough to advance to levels 2 and 3.
Do each exercise, one after another, without stopping if possible. If you need to stop between exercises or even in the middle of the set, go for it. Just remember you’re trying to complete as many circuits as possible within the 15 minutes without compromising your form. Advance to the more challenging exercises at your own pace, and if some exercises are too difficult or it’s too many reps, adjust them to fit your experience level – just make sure you are getting stronger and challenging yourself with each additional hotel stay. For example, if you can only do 5 incline push ups…aim for six when do the workout next time. So, here it is!
LEVEL 1 20 Body Weight Squats (you don’t need a chair like in video, that’s just if you need help) 15 Incline Push Ups (feet on floor, hands on edge of bed or desk) 10 One-Arm Luggage Rows (each arm, use your suit case as your weight) 10 Reverse Crunches
LEVEL 2 25 Overhead Squats 20 Push Ups 10 Inverted Rows (using the desk in your hotel room…just don’t break it!) 15 Reverse Crunches
LEVEL 3 25 Jumping Squats 20 Decline Push ups (feet up on bed or desk chair) 10 Inverted Rows (with feet elevated onto desk chair) 15 Reverse Crunches
After your workout (you should be sweating like crazy if you did it right), and ALWAYS remember to stretch.