If you are traveling and stuck in a hotel without a fitness center (or an inadequate fitness center), all you need is your bodyweight, a JC all purpose resistance band and about 12 sq. ft of space to get a quick and effective workout. Try the following:
Push-ups or Modififed Push-up: 20 reps Prisoner Bodyweight Squats (hands interlocked behind head with elbows and shoulder blades pulled together) 20 reps JC Band Palms Up Row: 20 reps Alternating Reverse Lunge: 10 reps each leg Push-ups or Modified Push-ups: 20 reps Jump Squats: 20 reps JC Band Knuckles Up Row: 20 reps Single Leg Hip Extension: 10 reps each leg
Do the above with minimal rest between exercises (
< :30). This will provide a metabolic conditioning effect, in addition to a thorough muscular strength/strength-endurance workout. Rest 2:00 after the last exercise and then go through the circuit again (and a 3rd time if you are feeling "froggy"). The JC All Purpose exercise bands can be purchased by clicking on the image below:
For the ladies out there, and orange or yellow band would be an excellent choice for most of your exercises (including the rows listed in the the circuit above), and, for the men, a blue or black band would be a good choice.
Remember, you don't need a room full of bulky exercise machines to get a great workout. Your bodyweight, a resistance band, and some effort are all that is needed to receive a great hybrid strength/conditioning/fat loss workout while traveling on business or vacation. Give the above routine a shot!