10 Feb 3 bodyweight workouts that will make you hate me.
When I first started travelling for work, I found myself very quickly sinking into some pretty crummy fitness/health habits. Eating out. Making excuses not to visit the gym. Lying in the hotel bed. I would come home from a week away and feel TERRIBLE. Obviously, being at home and having a routine is so much easier, but I started to realize that the poor eating and lack of exercise that I experienced during a week of travelling was filtering into my normal routine as well, even after I returned home. I realized that being fit/healthy is a lifestyle, not something that I do when it is convenient for me. And so, I set out to find a way to make it happen.
I travel a lot. Here’s a secret: I hate travelling, unless it is for a vacation. I hate staying in crappy hotels. I hate that lonely feeling of being in a hotel room by myself at night. I don’t like waking up in an unfamiliar place – wondering why I’m not at home, being attacked by my cats. The most difficult thing about travelling is sticking to a workout/nutrition program. Over the past few years, I’ve travelled a lot and I think I’ve got it figured out. I spend a lot of time in hotels where the gym is entirely sub-par (i.e. think : so packed with mediocre treadmills that there is not enough room to do a push up), and out of necessity, I have become an expert in “hotel parking lot work-outs”. Yep, these are the workouts that you do in the back corner of the parking lot, where you hope nobody sees you, but every once in awhile you catch some creeper looking out the window.
1. EMOM – Jump Squats, Push-ups and jumping lunges. You WILL hate me after this workout. I have done this 2x total, and both times I pretty much wanted to give up on round 13. Hang in there – you will feel super amazing and accomplished when you are done. If you take BCAAs to aid in muscle repair/recovery – this is a perfect one for those. Currently, I’m using Amped Recover BCAA’s (contact me for more info – I want to stick to the workouts in this post for brevity). Disclaimer: I filmed this video on a bonus round of the workout – so I am not quite as peppy as I was in round 1.
2. Dallas NYKO Special!
I created this workout in honor of an event that I attended in Dallas, TX. The photo you see in the background was actually my view from the completely empty pool deck on the 9th floor of my hotel where I did the workout – how cool is that?? It was awesome and exhilarating! Modifications: take out the jumps if needed, do push ups on your knees, and do jumping jacks instead of air jacks.
3. Just don’t hate me.
If you aren’t sure what a particular exercise is, just “google it” and you should be able to find a description 🙂 When I do this little gem at a hotel, typically I just run around the hotel for the running portion. I am NOT a treadmill runner – is there anything more mind numbing and/or boring than cardio gym equipment?? If I spend 2 minutes on a treadmill or elliptical, I am pretty much ready to throw in the towel. Keep it exciting and fun, or you won’t stick to it.
Hope these give you some good ideas to keep your workouts fun and interesting at home or on the road. Next – I’m planning to dive into the nutrition aspect of staying healthy and energetic while travelling.
IngunnPosted at 17:38h, 11 March
Okay, gaah, I’m going to try one of these. As someone who spends all her exercise time either running, hiking, or walking (and who hates strength training with a fiery passion) which areas/exercises should I focus on?
Anastasia AllisonPosted at 22:47h, 11 March
Ingunn – I used to be a ‘chronic cardio’ person… I.e. Tons of running!! I was in really good shape, but I’ve noticed the biggest improvement in my fitness level for hiking when I incorporate body weight or strength training… If you can do some HIIT workouts (like the ones I have posted), you will get a combo strength/intense cardio. You will notice a huge difference!!! If you want me to send you some more ideas let me know and I would be happy to!
IngunnPosted at 05:33h, 12 March
I would love that! My weak points right now are definitely lack of strength training + snacking after dinner ("I deserve a treat" bla bla bla). I’ve lost 28 lbs since New Year’s, but it has stalled a bit lately due to those treats.
Bodyweight exercises would be best since I can do them with my toddler around without worrying that she’s going to drop a kettlebell on her foot or something. 🙂
IngunnPosted at 05:27h, 19 March
Update: I am not one to exercise for cosmetic reasons, but I caught sight of my butt today and…yikes! Between pregnancy/nursing/weightloss, my hindquarters have all but disappeared, and not in a good way. So I need to start working it (which will probably be good injury protection for my joints anyway, so I can keep claiming I’m not doing it for my looks). ;^)
Anastasia AllisonPosted at 05:30h, 19 March
Lol, I totally get that!! Leg exercises are my favorite since strong legs = faster/easier hiking. This weekend my project will be to create a workout focused on the lower body! 🙂