You found this blog because you are a disciplined person, and you want a get a workout in while traveling. Good for you! A full body workout without weights can be challenging, but it is definitely possible to get a great workout in without any equipment or even leaving your hotel room. So, make your single serve cup of coffee and let's hit it:
Warm-up: Start with a few minutes of light cardio to get your heart rate up and warm up your muscles. This can include exercises such as jumping jacks, high knees, or jogging in place.
Squats: Squats are a great lower body exercise that works your quads, glutes, and hamstrings. Stand with your feet shoulder-width apart, bend your knees, and lower your body as if you are sitting back into a chair. Make sure your knees do not extend beyond your toes. Do 4 sets of 15-20 reps.
Reverse Lunges: Lunges are another lower body exercise that targets your quads, glutes, and hamstrings. Stand with your feet hip-width apart and step one foot backward, bending your knee and lowering your body until your thigh is parallel to the ground. Repeat with the other leg. Do 4 sets of 15-20 reps on each leg.
Push-ups: Push-ups are a great upper body exercise that works your chest, shoulders, and triceps. If this is too challenging, you can modify the exercise by doing push-ups on your knees. Do 4 sets of 10-15 reps.
Plank: Planks are a great core exercise that also work your shoulders, back, and glutes. Start in a push-up position, then lower yourself onto your forearms. Hold the position for 30 seconds to 1 minute, or as long as you can maintaining good form. Do 4 sets.
Burpees: Burpees are a full body exercise that works your legs, core, and upper body. Start standing, then jump up, drop down to the ground and perform a push-up, jump back up and repeat. Do 4 sets of 10-15 reps.
Cool-down: Finish with a few minutes of stretching to help reduce soreness and prevent injury.
Now you can enjoy that cup of coffee and start your day. You have got your metabolism rolling and your mind will be crystal clear! Carpe Diem!