You've been doing well with your new fitness routine for the past few months, but now, in the middle of a weeklong business trip, working out after a long day is the last thing you want to do. A million excuses run through your mind: "I'm too tired," "I spent all day with clients; I deserve to relax," "This hotel doesn't have a gym," and of course, "I'll get back on track when I'm home."
Sound familiar? If so, Warren Honeycutt says you're not alone. When you're on the road, it's incredibly easy to fall off the wagon because your normal routine is off, you're not near your gym, and/or you can't attend your favorite exercise class.
"However, the last thing you want is to take two steps forward and one, two, or even three steps back every time you have to visit a client or attend a conference," says Warren Honeycutt, author ofGetLeanforLife:7KeystoLastingWeightLoss. "When you press the pause button on exercise, it's tough to get back into the routine, and many people never do - they just fall back into their old sedentary habits. That's why it's so important to make sure that a trip for work doesn't involve taking a break from breaking a sweat."
A respected expert in weight loss, fitness, and nutrition,Honeycutt is no stranger to the gym.He is a championship body- builder who has been a Southern Classic Physique Champion, two-time Mr. Tennessee,and six-time
Mr.America final- ist. Now,at age 62,he enjoys perfect health without any prescription medica- tions. Honeycutt offers personalized fit- ness training through his comprehensive Get Lean program,which features detailed fitness videos for exercising at the gym,at home,at the office,and while traveling; personalized meal plans;moti- vational material; and more.
Fitness for Road Warriors: A Hotel Room Workout for Business Travelers Warm Up
Honeycutt stresses the importance of warming your body up before you dive into more strenuous
exercises.Start with neck rolls,going clockwise and then
counter-clockwise.Next,move on to arm swings and arm circles to loosen up your chest and
shoulders.Lastly, stand with your feet shoulder-width apart and your knees slightly
bent.Bend at the waist to the left,center,and right to prepare your back for the upcoming workout.
Here, Honeycutt shares a simple 20-minute full-body workout designed to provide maximum results in minimum time, using just a few small props that can easily fit into your suitcase.
What You Need
You need only a few pieces of equip- ment for a comprehensive hotel room workout: resistance bands for upper and lower body, light dumbbells,and support bars. "You can also add ankle and wrist weights for an extra challenge,and a mat if you so desire," Honeycutt says. "You can find everything you need at any sporting goods store."
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"You don't want to necessarily break a sweat at this stage,but you want your body to be warm," explains Honeycutt. "Later in the workout you'll be doing two or more exercises for each area of the body,depending on where you are on your fitness
journey.Do each exercise until you become fatigued, rest for 30-45 seconds,and then complete another set."
Chest
Push-ups.One of the best and most well- known arm,bust,and chest exercises, it's no surprise that Honeycutt includes these upper-body muscle builders. "This is where your support bars come into play—they help you increase the difficul- ty of this exercise," he comments. "If you're a beginner,you can start on your knees and still achieve great results. Proper technique means three seconds
down (breathing in) and three seconds up (breathing out).Make sure not to go down too far and overextend your shoul- ders."
Dumbbell fly.During this slow,controlled movement,you lie down on your back and grasp your light
dumbbells.Bring your arms out to the sides, then directly up right above your shoulders. "Resist the temptation to let your arms touch the floor to prevent resting during each set," recommends Honeycutt. "And don't allow the weights to meet at the top because it takes the weight off your chest.You can do this instead of push-ups or in addition to them."
Back
Seated row.You can do this exercise sit- ting on the edge of a couch,chair,or even the bed in your hotel room.Take your resistance band and loop it around your shoes to create an anchor.Pull the resistance band back toward your sides, squeezing your back each time. "A per- fect figure means a balanced back," says Honeycutt. "This particular exercise also has the added benefit of reducing back pain,which many people suffer from,and increasing flexibility!"
Dumbbell
row.Place your right (or left) knee and hand on the edge of a couch or bed, so that your back is roughly paral-
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