Fitness for Road Warriors: A Hotel Room Workout for Business Travelers

Jo-Carolyn Goode | 8/5/2015, 4:20 p.m.
Traveling for work doesn't mean you have to press pause on your fitness goals. Here, fitness, nutrition, and weight loss ...
Warren Honeycutt:

"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 difficulty 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 shoulders."

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 sitting 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 perfect 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 parallel with the floor. Place your other foot on the floor for balance, and grasp the dumbbell in your free hand. Let your arm hang down and then pull the weight back until the weight is beside your hip. "Make sure you don't forget to switch arms before resting!" reminds Honeycutt.

Shoulders

Shoulder press. Make a goal post with your arms after wrapping the resistance band under your feet and grasping the ends with your hands. Then straighten your arms upward. "It's crucial that you keep the weight on your shoulders," says Honeycutt. "This ensures you are getting the maximum result and will prevent injury. You can also complete this exercise with your dumbbells, if you prefer. Or better yet, switch it up every other time!"

Side lateral. While standing, hold your dumbbell weights at your side. Bring them out to the side until they are just above the shoulder. "Be sure to control your movement," says Honeycutt. "If you are swinging your arms, the weight is too heavy. Remember that it's more important to start small and develop proper form. Then you can increase your weight."