I had a great personal trainer called Adam Powell and he works me real hard when I am home but I travel a great deal and it makes my training very sporadic and throws my routine right out the window.
I asked him to put together a hotel based regime that was quick, I could use through bouts of jet lag and would work without the need for any equipment in the location I was staying, which is often the case.
Here is what he put together for me and it could work for you too:
Hotel Workout Number 1 – The Basics
Most modern hotels have some form of gym/health suite as part of their facilities. When traveling try to book into a hotel that offers a health suite (sauna, steam room, pool) fitness suite with cardio and weights equipment. Also see if they have a massage service as there is nothing better after a long journey than a back, neck and shoulder massage.
If you are unfortunate and don’t have the luxury of the above facilities there lots of exercises you can do in the comfort of your hotel room. Below is “The Basics” workout. This routine list 5 key exercises that will help get you back in shape or maintain your current level of fitness until your next personal training/gym session.
Marching on the spot raise one arm then the other, repeat 10 times
Marching on the spot take your arms wide then hug yourself, repeat 10 times
Step back with one leg and raise both arms to the ceiling, repeat 10 times with both legs
Feet shoulder width apart, squat down with your arms raised out in front of you, repeat 10 times
Lean against a wall and slowly lower yourself down until you are in a squat position
Ensure that your knees are not past and your hips are not below your knees, breathe normally throughout this exercise
Hold this position as long as you can, a good target to start with is 60 seconds
Start in a kneeling position. Have your hands slightly wider than your shoulder width. Take your legs straight out behind you so you are supported on your hands and feet
From this start position slowly lower your body towards the floor until your elbows are at a 90 degree angle
Now the effort starts slowly push your self back to the start position. Two key points are not to let your hips drop and the back arch and remember to breath out during the push stage of the movement
If you cannot do a full push up you can start in the kneeling position and lower yourself down from there. These are called Box Push ups
Lie on your back with your feet on the floor and knees bent at a 90 degree angle
Pick a spot on the ceiling and slowly curl yourself up towards that spot trying to get your shoulders off the floor
Ensure that you feel your abdominal muscles working and not your lower back. Try to focus on the abs and pull yourself up with them rather than pushing away from the floor using your back, remember to breath out as you crunch up
All you need for dips is a flat surface that is at least half a metre off the floor and is secure
Sit back on the edge of the surface and place your hands on the edge with your thumbs touching the side of your legs
Slowly transfer your weight onto your arms and take your bum off the edge of the surface. The straighter your legs are the harder this exercise becomes, this is the start position
Lower your hip down towards the floor until you get a 90 degree angle at your elbows. Focus on the back of your arms (triceps) and push your self back to the start position breathing out as you do so
Lie on your front with one hand on top of the other and rest your chin on your hands
Slowly lift your body off the floor pivoting at your hips, aim to lift the arms and chest away from the floor
You will feel the effort in the lower back above your hips, breathe normally throughout this exercise
Lift your torso as high as you can, hold for 1 second then slowly lower back down to the floor
Start off doing 1 set of each exercise and time/count how many you can do until you cannot do anymore with good technique. If you are totally new to exercise or returning after a long period of doing no exercise stick with 1 set for the first 2 weeks then go to 2 sets.
Done properly 2 sets should take you around 20 minutes.