How to train on business trips and on vacation
Sport And Fitness / / December 19, 2019
Whether you are going on a business trip, traveling on vacation or even working in shifts and the month you live in a trailer: In any case, you will be able to maintain the strength and stamina to return to favorite the gym. Layfhaker will show how to do this, depending on the prevailing conditions.
Training in hotel room
You went on vacation or on a business trip and settled in a small hotel room. There is only a bed, a bedside table and a chair. No horizontal bars, there is no gym in the hotel or close to it.
1. Cardio
Option on the stairs
- Running up and down the stairs 5 times.
- Jumping two feet over the step from landing in partial squat 5 climbs down - just run up the stairs.
- Attacks in three steps with a banner: 3 lift down - just run.
- Jumping over the head with cotton through step 5 climbs down - running.
Option without a ladder
- 45 seconds - an exercise "jumping jack" 15 seconds - rest.
- 45 seconds - an exercise "climber", 15 seconds - rest.
- 45 seconds - burpee, 15 seconds - rest.
- 45 seconds - alternating legs into a lunge, 15 seconds - rest.
- 45 seconds - running in place, 15 seconds - rest.
Do the exercises with an average intensity of 60-70% of the maximum. Your task - to raise the heart rate and warm and not get tired.
2. power unit
Push ups
3 sets of 15 times.
In the gallery below - several types of push-ups in the progression, and article link - More 100 kinds of push-ups.
reverse push-ups
3 sets of 15 times.
Abdominal exercises
3 sets of 30 times.
squats
3 sets of 20 times.
Squatting with jumping out
lunges
3 sets of 20 times.
Jumping with the change of feet
Exercises on the buttocks
3 sets of 20 times.
Strap
Hold for 60 seconds, 3 approach.
3. Complex endurance
Option 1
Perform non-stop 100 burpee on time. Each time try to reduce the execution time.
option 2
Complete as many rounds in 12 minutes, you can:
- 10 burpee;
- 10 attacks in tunneling;
- 20 push-ups.
Training on the street
If it's warm, you can find a bench, horizontal bar, parallel bars, wall bars and diversify its training elements kalisteniki.
1. Cardio
Kilometer light jogging. If you do not like running, do cardio, mentioned above, or conduct training on the stairs.
2. power section
Below you will see some rollers, in which a famous athlete Kavadlo E (Al Kavadlo) shows the progression of exercises. Choose complexity that is suitable for your level.
Push ups
3 sets of 15 times.
squats
3 sets of 20 times.
pull
3 sets of 10 times.
Dips
3 sets of 15 times.
Abdominal exercises
3 sets of 15 times.
3. The complex is on the development of endurance
Option 1
CrossFit complex "Sinti":
- 5 chins;
- 10 pushup;
- 15 sit-ups.
Do as many reps as you can in 20 minutes.
option 2
Perform 5 rounds:
- 250 meter run;
- 5 burpee with pulling up (if you know how to do outputs on the bar, make them);
- Jumping onto the bench 10;
- 15 push-ups on the bars;
- Ups 15 feet to the horizontal bar.
Training on the beach
Beach vacation is not a reason to abandon the exercise. Sand creates instability, so that the usual exercises become more complex, especially running and jumping. Therefore, our beach workout will include a maximum of jumping, running and cardio.
1. Cardio
Perform each exercise for 30 seconds:
- running at high speed;
- gallop one side;
- gallop the other side;
- running back.
A little rest and repeat again.
2. strength training
Bear excavation
3 sets of 30 seconds.
In the video below - how to do the exercise "Bear penetration."
Bike
3 sets of 15 times.
Push-ups with strap
3 sets of 30 seconds.
Burpee with a jump in length
3 sets of 20 times.
You do burpee usual, but instead of jumping up performing the long jump. Do not forget to touch the low point of sand chest and hips: the greater the range of motion, the better you will work your muscles.
Squatting with jumping out
3 sets of 20 times.
Squatting on one leg with the side pereprygivaniem: 3 sets of 20 times.
3. Complex endurance
Carry out all the exercises of 10 times, then - 9, 8, 7 and so on until one. no rest between sets.
- Jumping out of the squat.
- Push ups.
- Exercise "crease" on the press.
Equipment that can take with you
There is a light and compact equipment, which, if you do not replace the gym, then much diversity and complicate the exercise.
Tape-expander
Rubber expanders of different thickness - a great simulator for travel and business trips. Hook tape on the door handle or the cabinet, and you've got a mini-version of the crossover. Also, using the expander can complicate many other exercises: lunges, squats, push-ups.
Plenty of exercise options you find in this article. By the way, this universal simulator not only can perform strength exercises, but also stretch.
loops
Another very useful and compact simulator. Attach the hinges on the bar, and you will be able to pump all groups of muscles, including the muscles of the bark, and to develop a sense of balance. IN article - on the loop simulators and some exercises with them. Also, many exercises can be found on its hinges here.
skipping rope
Exercises rope is circulated all over the body, prolong life and youth. In this case, the rope is very cheap, and it weighs less - ideal for travel. here 50 exercises on the ropeTo diversify your cardio.
Write in the comments how you train on business trips and on vacation.