WELL BEING: 10 Minute Hotel Workout

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The first installment of our ongoing wellness series by our Corporate Wellness Coach, Denise Gaylord, addresses the first thing to typically go when traveling...your workout routine!  But just 10 quick minutes in your hotel room can keep you on track and not eat into that precious vacation time either! 

Here is what we suggest to keep the heart pumping and your body moving, even after a tough day. 

Find an open space in your room and get a timer ready.

Pump yourself up to the idea you will be doing 10 exercises in just 10 minutes.

Depending on your athleticism, go quickly or slowly with the actions, one minute, keep repeating one action, without loosing your form.

Ready. Set. Go!   


1. 1 MINUTE JUMPING JACKS

Pretty sure we all learned how to do jumping jacks in the first grade, right? So no explanation needed.

Pretty sure we all learned how to do jumping jacks in the first grade, right? So no explanation needed.


2. 1 MINUTE PUSH-UPS

Depending on your fitness level you can do these on your feet or your knees. Knees is easier.

Depending on your fitness level you can do these on your feet or your knees. Knees is easier.


3. 1 MINUTE WALL SIT

Find a wall, lean your back, flat against the wall and squat down like you're sitting in a chair. No using your hands! That's cheating.

Find a wall, lean your back, flat against the wall and squat down like you're sitting in a chair. No using your hands! That's cheating.


4. 1 MINUTE PLANK

Hold a plank for 1 minute. Try to stay as straight as possible without sticking your rear end too high in the air or sagging your back down. Using your legs and core and pulling your bellybutton in. Piece O' cake!

Hold a plank for 1 minute. Try to stay as straight as possible without sticking your rear end too high in the air or sagging your back down. Using your legs and core and pulling your bellybutton in. Piece O' cake!


5. 1 MINUTE TRICEP DIPS

Using a stable chair dip down to a 90 degree angle. You can have your legs out straight or bent and closer to your body. Bent is easier.

Using a stable chair dip down to a 90 degree angle. You can have your legs out straight or bent and closer to your body. Bent is easier.


6. 1 MINUTE ROCKETTE KICKS

Pretend you're in the NYC Rockettes's Christmas show and kick as high as you can alternating legs for 1 minute.

Pretend you're in the NYC Rockettes's Christmas show and kick as high as you can alternating legs for 1 minute.


7. & 8. 1 MINUTE BALANCE ON ONE LEG AND TOUCH THE FLOOR

Start with our balancing on your right leg, left leg goes up and back and right hand touches the floor. Do this for 1 minute then switch legs for another minute.

Start with our balancing on your right leg, left leg goes up and back and right hand touches the floor. Do this for 1 minute then switch legs for another minute.


9. 1 MINUTE BENT OVER LUGGAGE ROWS

Using a chair or the edge of you bed as a bench kneel on one knee bend over with a flat back. Use the hand on the same side to stabilize yourself. Use a small piece of luggage as a weight and with the other hand lower the bag below the level of the chair or bed and lift it up in a rowing motion, keeping your arm close to your side. Switch sides half way through. Pretty smart using your luggage as a weight, right?

Using a chair or the edge of you bed as a bench kneel on one knee bend over with a flat back. Use the hand on the same side to stabilize yourself. Use a small piece of luggage as a weight and with the other hand lower the bag below the level of the chair or bed and lift it up in a rowing motion, keeping your arm close to your side. Switch sides half way through. Pretty smart using your luggage as a weight, right?


10. 1 MINUTE MOUNTAIN CLIMBERS

Assume a pushup position with your arms straight and your body in a straight line from your head to your ankles. bring your right knee to your chest and place your foot back on the ground behind you. Quickly switch to the other leg and repeat. It will seem as though you are running in the pushup position. Alternate back and forth as fast as you can.

Assume a pushup position with your arms straight and your body in a straight line from your head to your ankles. bring your right knee to your chest and place your foot back on the ground behind you. Quickly switch to the other leg and repeat. It will seem as though you are running in the pushup position. Alternate back and forth as fast as you can.

Boom.  Metabolism jolted.  Muscles Challenged. Done.