Stretching in a hotel room (Photo: Corbis Images)
It isn’t always easy to get in your daily workouts when you’re on the road. Yahoo Travel is asking some of our favorite trainers around the globe to recommend workouts you can do quickly and easily right in your hotel room. This week we chatted with Layla Luciano, trainer at Barry’s Bootcamp.
1. One-Legged Squats With Curl
One-legged squat (Photo: Shutterstock)
What do you need? A sturdy desk chair and two full water bottles
With a full water bottle in each hand, stand with feet hips width apart and arms straight out in front of you at shoulder height. Bring the right foot back so the toe is on the edge of the desk chair and the leg is slightly bent. Keeping the right foot in the same position, deeply bend the standing (or left) leg, making sure the knee does not jut out farther than the toes on the standing leg. As you bend the leg, curl both hands in toward your chest, keeping elbows at shoulder height. Straighten out the arms as you straighten the standing leg. Continue for 20 reps on each side, continuing to deepen your squat with each rep. Then double-time it for another 20 reps on each side to increase your heart rate.
Related: How Not to Get Fat on Vacation
2. Wall Squat
Wall squat (Photo: Shutterstock)
What do you need? A flat wall area
Stand with your feet as wide as your hips, feet facing forward. Putting your back against an uncurved wall in your hotel room, slide your butt down to knee level, keeping your legs at a 90-degree angle. Challenge yourself to hold for a full 90 seconds or until exhaustion. Repeat a few times until you really feel the burn in those thighs and glutes. I love this move because it can be done anywhere when you’re on the go — a hotel, an airport terminal, and so on.
3. Weighted Jumping Jacks
Jumping jack (Photo: Shutterstock)
What do you need? Two full water bottles
With a full water bottle in each hand, do 30 jumping jacks, tapping the water bottles each time your hands meet each other above your head. Make sure your movements are controlled and you do not let your arms fall as you bring them down.
4. Plank, Pushup, Side Plank
Side plank (Photo: Shutterstock)
What do you need? No equipment needed
Planks can be done anywhere and everywhere because they require zero equipment and very little space, and they are one of the most effective full-body moves out there. I’m a big fan of a plank into a pushup combo move. It hits all areas of the body, and the pushup adds in that extra cardio factor. Start in a forearm plank, keeping your abs pulled into your spine, back flat, neck long, and butt down. Hold for 30 to 45 seconds. Then move to your hands and hold in the same position for another 30 to 45 seconds. Do a pushup, bringing your chest as close to the floor as possible. On the way up, rotate your body into a right side plank. Continue with a pushup to side plank combo on alternating sides for 60 seconds. End it all with another 30 seconds of stillness in your plank.