Travel workout

Posted on blog And tagged fitness, travel, workout, exercises

It's not always possible to get to the gym when we're away from home — but it's possible to bring the gym with you.

This travel workout without equipment can be saved on your phone, scribbled on a notepad, and taken anywhere.

Whether you're traveling for business or pleasure, think of it as your personal Holmes Place instructor helping you stay in line with your fitness goals.

You'll need comfortable exercise equipment to perform these exercises on-the-go — and remember to consider the important stretches before starting each session. Another oft-overlooked tip: Breathe! Breathe in and out throughout your workout for optimal results.

Your travel workout:

1st Buddha prayer squat

Here's how to do it:

● Squat down by gently lowering yourself toward the floor and stretching your legs apart while focusing on your upright posture. Make sure the soles of your feet touch the ground. Don't put your hands on the floor.

● Spread your knees apart until you feel comfortable doing the squat. Your buttocks should sit gently behind your calf muscles.

● Position your hands as you would when praying and place the praying hands centered on the chest bone. When your hands and feet are in position, use your elbows as a lever and gently push your legs outwards away from each other. As soon as you stop pushing, let your knees fall back naturally to the starting position.

● Do two repetitions of the Buddha prayer squat by continuing to press and release for about 45 seconds and rest for 15 seconds between the two repetitions.

2. Strides with torso rotation

How to do it:

● Next, lower your body to all fours (hands and toes on the floor) and take your left leg forward with your left knee bent in line with your arms.

● Grab your left arm, stretch up and out towards the sky as you move your head and face to direct your gaze in the same direction that your left arm is moving. Feel your upper body stretch and turn into that position. The right foot should not lie flat on the ground, only the toes.

● Stretch for about 45 seconds and rest for about 15 seconds. Make a replay

● Now do the same on the other side and repeat this stretch for 45 seconds with a 15-second break — two repetitions again in total.

3. “Squat to Backward Reach”

This next step involves increased stretching. Here is how to do it:

● Start in a crouched position, lean back on your left hand. The palm of the left hand should be facing outwards.

● Raise your upper body and pelvic area up, bringing your left arm up and over your head as far as possible. Feel the stretch in your neck and back.

● Stretch for about 45 seconds, exit the position, and rest for 15 seconds.

● Repeat on the other side.

4. squat jumps

How to do it:

● From a squatting position, extend your arms comfortably in front of your body and jump up by lifting both feet off the ground.

● The jumps last 45 seconds, then take a break for 15 seconds. Make three sets of it.

5. Walking lung with torso rotation

How to do it:

● Move to a standing position. With both feet together, move forward with your right leg and bend your right knee.

● Connect your fingertips together, bend your elbows, and turn your arms to the right. Your elbows should be in line with your chest.

● Swivel your arms gently to the right as far as you can. Hold this position for approximately 45 seconds and rest for 15 seconds.

● Repeat this rotational stretch on the left side for 45 seconds and rest for 15 seconds.

● Do this a total of 3 times on each side.

6. Knee push-ups

How to do it:

● Get into the pushup position on the floor, but make sure you're lying on your knees and not on your feet.

● Your arms should be shoulder-width apart. Now gently lower your upper body and look at the floor.

● Stay in this lowered position, not aimed straight at the ground, for approximately 45 seconds. Release and let sit for 15 seconds.

● Do this three times in total.

7. Crab kicks

How to do it:

● Start in a curved position and lean back by placing your right hand flat on the floor while your left foot is flat on the ground.

● With your left arm and right leg, step on your left foot and touch your left foot with your right hand. Repeat this process for approximately 45 seconds and rest for 15 seconds.

● Switch sides and repeat the crab kick

Posted on blog And tagged fitness, travel, workout, exercises.