Stay Fit on Vacation

You don’t have to skip a workout just because you are on a vacation.  Whether you are staying at a hotel, have extra time at an airport, or want to scorch those calories at the beach, here are some creative ways to stay fit.

Hotel Exercises

Depending on the hotel you are staying at, you may or may not have a gym available. With these exercises, you can easily do them in your hotel room if gym access is unavailable. Here are a few examples of strength training and cardio you can quickly fit in before you start your day.

• Jumping Jacks (traditional or modified): A good way to start your workout.  Wake up and warm up those muscles!
• Squats: You determine how deep your squat is. Listen to your body. Just make sure you are putting all of your body weight into your heels (never toes) and swing those hips back as if you are about to sit in a tiny chair behind you.
• Tricep Dip: This exercise works the back of your arms. You can use the seat of a chair or a dresser. Stand in from of the chair or dresser, place the heels of your hand on the edge of the furniture. Slowly walk your feet away from you. If you are a beginner, your knees will bend at a 90 degree angle. If you are more advances and want more of a challenge, straighten those legs out, heels on the floor, toes to the sky, keep your elbows close to the rib cage, as you bend at the elbow to lower your bottom half towards the floor, then press back up to straight arms.
• Incline Pushup: This is a pushup utilizing furniture: set up the pushup off your bed, back of a chair, against the wall, on a dresser, or on a table. Make sure you line the center of your chest with the edge of furniture. Your chest should end up between your hands. If you are a beginner, stagger your stance (one foot in front, one foot behind). This will allow you to assist your body if you need help getting back up.
• Single Leg Lung off Bed: Stand in front of the end of your bed, (your back is facing bed). Place all of your balance on your left leg. Squat to a seated position on bed and bounce up to a standing position on your left leg; immediately take a forward step on to your right leg. As you press into the right heel to stand back up, fall back into the “squat and bounce” to repeat the move. Do 10x’s for each leg.
• Rock N’ Roll: This exercise targets your lower abs. Roll back onto bed, tuck knees toward your chest, and lift both legs towards the ceiling. You will be lifting your tail bone off the bed.
• Hip Thrust Off Bed: Put the top half of your body on the bed, chest facing up. Legs are at a 90 degree angle, and feet flat on floor. Your body weight will be in the heels of your feet. Drop your hips toward the floor, then press through heels, and raise hips toward the ceiling. Do 10 reps.
• Stairs: Does your hotel have stairs? Run or walk up and down the stairs. Do you want to challenge yourself for a greater cardio workout? Set a timer. Run up and down for :45 seconds, rest for :15 seconds. Repeat 8x’s.

Airport Exercises

Do you have extra time on a layover or time before boarding your flight? Utilize this time at the airport with these exercises to get your heart pumping before you jet set.

• Pushup: This is a pushup off the back of a chair. Make sure you line the center of your chest with the edge of the chair.  Your chest should end up between your hands. If you are a beginner, stagger your stance (one foot in front, one foot behind). This will allow you to assist if you need help getting back up. Do 10 reps.
• Squats with Backpack: You determine how deep your squat is. Listen to your body. Just make sure you are putting all of your body weight into your heels (never toes) and swing those hips back as if you are about to sit in a tiny chair behind you.  If you want a challenge, and you have a backpack or heavy bag, throw that backpack on or hug that heavy bag in front of you while you squat. Do 10 reps.
• Calf Raises: Stand next to a wall or chair. Use the wall or chair for balance. Raise up onto your toes and back down. Pull up your toes gently as you land on your heels. Do 10-20 reps.
• V-Sit Bicycles: Sit at the edge of a chair, put your hands behind you on the seat of the chair. Keep your upper body tall, lean back slightly and engage your core muscles. Alternate legs as you press leg away from you. Keep feet flexed.
• V-Sit Crunches: Same as V-Sit Bicycles, but both legs will be extended out and both legs come toward you.
• Mountain Climbers Off Chair: Stand behind chair, like you would if you were doing a pushup. Lean toward the back of the chair, your body is a straight line from head to toe. Your body weight is in the balls of your feet. Holding this position, rotate your right knee toward your left forearm. Alternate left knee and right knee.
• Bulgarian Split Lunge: Stand in front of a chair, a leg length away from it. You will want to be close enough that you can put the top of your shoe on the seat of the chair. On your standing leg, your knee and ankle are lined up as you lower your body weight into your standing leg (remember, all of your weight is in the heel of your foot). Lower your body toward the floor and back up to standing position. Do 10 reps each leg.

Beach Exercises

The beach is a great place to relax, but it’s also a perfect place to torch those calories – especially using the waves and the sand! Check these exercises out for the ultimate calorie burners.

• Run or speed walk: Almost twice as many calories are burned running or walking on sand than on a hard surface, so run or speed walk at a moderate to fast pace in the sand.
• Walking Lunges: Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle
• Swim or Jump Waves: Swimming, wadding in water, or jumping waves is a great way to enjoy your summer days and burn calories!
• Squats: You determine how deep your squat is. Listen to your body. Just make sure you are putting all of your body weight into your heels (never toes) and swing those hips back as if you are about to sit in a tiny chair behind you.  If you want a challenge, and you have a back pack or heavy bag, throw that back pack on or hug that heavy bag in front of you while you squat. Do 10 reps.
• Step Ups: Typically, you will find a large rock or small cement wall nearby. Step up with your entire foot. Lead with your right foot, up and down.  Do 10x’s. Then, lead with your left foot up and down and do another 10x’s.