10 simple exercises, 1 resistance band & 1 pair of trainers.
This is another set of exercises that I like to do when stuck in a hotel, this time it was the Waldorf Astoria. They can be done in the smallest of places, as you can see I barely fit there…so no excuses…
My band is of a medium resistance and it’s by Cathe. It’s an amazing exercise tool, that neither takes too much place in your suitcase, nor weighs much. I really recommend you get one, they usually come in the sets of three with various resistances.
Check out my ‘Hotel Room Routine #1’, for some tips that might help.
Have fun and “train insane or stay the same”! (sorry, couldn’t help it, I love this line)
1. JUMP SQUATS – WARM UP
Start in a squat and jump as high up as possible. Repeat for at least 1 minute to warm up.
2. Front LUNGES – WORKS BUTT & LEGS
20 lunges on each leg, 2 sets
Start with the right leg, stand straight, lunge forward, then return into start position. Repeat 20 times. Do the same on the left leg.
Repeat the whole set.
3. SIDE LIFTS – WORKS HIPS & BUTT
40 repetitions on each leg, 2 sets
Make a knot on the resistance band, so it is approx. 40cm (16inch) around. Lay on the left side. Place the resistance band around your ankles. Lift both legs together, then lift the right leg up away from the left leg until the belt resists.
4. RESISTED KICK BACKS – WORKS BUTT
40 repetitions, 2 sets
Stand next to a chair or a cabinet for balance. Place the resistance band around your ankles. Lift the right leg behind you into resistance, then switch.
5. SIT TWISTS – WORKS ABS
80 repetitions, 1 set
Sit on the floor, holding the resistance band. Crunch half way, stay in that position and move your body to the right, then in a consistent movement move to the left. Repeat 80 times (left and right side counts as 1).
6. TORSO BEND – WORKS SIDE ABS
80 repetitions, 1 set
Stand up straight, lift your arms up above your head and hold the resistance belt at a comfortable width. Bend to the left and then to the right. Repeat 80 times.
7 Part 1. PLANK – WORKS ABS
Elbows on the floor, keep your body dead straight to your toes (don’t lift that ass), last 2 minutes, rest 10 seconds & then last 1 more minute.
7 Part 2. SIDE PLANK – WORKS SIDE ABS
Last 2 minute, rest 10 seconds, repeat 1 minute then switch sides.
8. BICEPS CURLS – WORKS ARMS
40 repetitions, 2 sets
Stand straight, place the right leg slightly in front of you with the resistance band (this time no knots) underneath your foot. Hold it with both arms, lift your fists to your shoulders against the resistance.
9. DISCO POINTS – WORKS ARMS AND CORE
40 repetitions, 2 sets
With feet just over shoulder width apart, place the band under one foot and with the opposite arm pull the band away and point to the sky like John Travolta. Keep your core static and switch.
10. SQUATED ROWS– WORKS LEGS, BACK & ARMS
40 repetitions, 2 sets
Hook your resistance band under some furniture (anything really that will keep it there). Go into squat and while in it bring your arm towards your body until your elbows pass your core.
Well done, so proud of you! ‘Hotel Room Routine #3’ coming soon!
Adela x
