• Smart workouts for time-pressed business travellers

    by  • July 12, 2019 • Fitness, Travel Wellbeing • 0 Comments

    These workouts are perfect for you if you think your busy travel schedule doesn’t allow time for exercise.   So, give them a try next time your travelling.

    Every minute on the minute (EMOM)

    The great thing about EMOM is it works with any exercise.  It’s an interval workout and this is how it works:

    1. Start your timer
    2. At the beginning of each minute perform your chosen exercise to failure
    3. Rest for the remainder of the minute
    4. Repeat for as many minutes as required

    You can keep it simple and focus on just one exercise such as press-ups or get creative and switch between two exercises:

    • Odd minutes: 10 Burpees
    • Even minutes: 10 Squat Jumps

    Adjust the workout to fit how much time you have; so 5 rounds of each for a 10-minute workout or 10 rounds of each for a 20-minute workout.  The reps I’ve suggested are a guideline and you should adjust them up or down to suit your fitness levels.  It’s important to get a short rest period within every minute.

    The benefits of this type of workout are its simplicity, speeds and measurability – you can track your progress over time.

    Bodyweight Blaster

    Here’s another short, simple yet effective workout you can literally do anywhere.

    • 20 squats
    • 20 burpees
    • 20 press-ups
    • 20 plank jacks

    Complete up to three sets with a two-minute recovery between each.

    Upper body strengthener

    If your focus for the summer is strong arms and shoulders this circuit will help you strengthen and tone:

    • Shoulder Taps
    • Mountain climbers
    • Commandos
    • Downward Dog
    • Side Planks

    I’d recommend 30 seconds for each exercise followed by a 30-second recovery before you move onto the next exercise.  Keep moving through the exercises to failure.

    Lower body pyramid set

    You can improve your leg strength and endurance with a pyramid workout:

    • 40 squats
    • 20 squats
    • 10 squats
    • 40 reverse lunges
    • 20 reverse lunges
    • 10 reverse lunges
    • 40 forward lunges
    • 20 forward lunges
    • 10 forward lunges

    Allow for a 60-second rest between each pyramid set or longer if required to maintain good technique.

    If you’ve access to a hotel gym add weights to each pyramid increasing the weight as the reps go down.  For example:

    • 40 bodyweight squats
    • 30 squats with 8 kg kettlebell
    • 20 squats with a 12kg kettlebell
    • 10 squats with 8kg kettlebell

    Always remember to warm down and cool up either side of any workout and if you’re unsure how to perform an exercise correctly seek advice from a qualified exercise professional.

    ©  Executive Travel Vitality 2019

     

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