Holiday Travel Sample Workouts

TIP CONTENT PROVIDED BY: EXOS

Its official! Holiday season is here… Which means lots of laughs and love shared with your family and friends. It also means LOTS of travel. Traveling over the next few weeks will take a toll on your body, but that does not mean you stop your workouts! Below are two sample workouts that will keep you moving and not take up your personal time away from your family. The best part is these are both ways to spend quality time as a family upgrading each of your lives!

Sample Hotel Workout 1 (50 – 60 minutes total)

  • Movement Prep (12 minutes total)
  • Treadmill, bike, or elliptical (8 minutes)
  • World’s Greatest Stretch (x3 each side)
  • Inverted Hamstring (x3 each side)
  • March/Skip (x10 feet) 
  • Pillar Prep (8 minutes total)
  • Front Plank (x30 seconds)
  • Alternating Quadruped Superman’s (x20 – 10 each side)
  • Single Leg Glute Bridge’s (x10)
  • Repeat 2 more times 
  • Full Body Circuit (20 minutes total)
  • Alternating Dumbbell Bench Press (x10 each side)
  • Single Leg RDL’s (x10 each leg)
  • 3 Point Row (x10 each side)
  • Dumbbell Back Lunges (x10 each leg)
  • Side Planks with Rotation (x10 each side)
  • Go through all exercises, rest 90 seconds, repeat 2 more times. 
  • Energy System Development
  • Sprint Intervals – 20 seconds on/40 seconds off (x10)
  • Cool Down (5 minutes)

Sample Hotel Workout 2 (30 – 45 minutes)

This workout is based on a smaller workout window. This is more of a high intensity interval workout (HIIT) that will challenge you both your muscular and cardiovascular systems. Each exercise is to be completed for 30 seconds, attempting to get as many repetitions in as possible while maintaining form. Ideally you will pick 1 set of dumbbells and use them the entire time. I recommend starting with a lighter weight for the first round and adjust accordingly for the remaining rounds.

  • Warmup (7 minutes total)
  • Bike or Treadmill (5 minutes)
  • World’s Greatest Stretch (x5 each side) 
  • HIIT Circuit (Complete 3-5 rounds – pending time)
  • Squat to Overhead Press
  • RDL to Upright Row
  • Dumbbell Bench Press
  • Alternating Bentover Row
  • Side Planks
  • Back Lunges with Bicep Curls
  • Pushup Plank with Alternating Shoulder Touch
  • Rest 60 - 90 seconds and repeat

 

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