As much as I love to travel, I hate coming home feeling unhappy about having gotten
out of my healthy eating and exercising routine. So I just don’t anymore.
On my most recent trip to Lincoln, Nebraska, where I held a super intensive 3-Day
Teacher Training Workshop for PowerCycle Studio (amazing group of instructors,
worth the trip alone to hang with these people), I managed to stay on course despite
my PowerPeeps keeping me pretty busy.
Of course I packed my running sneakers; 8 mile run along Salt Creek, check. But I’m
just not the same if I can’t hit the gym and get a little plyometrics, HIIT and
straightforward weight bearing activity going. Most people look at what is usually a
pathetic, sparse hotel gym with dread. I kinda love them. They are almost always
totally empty, so I get to sing out loud to my music and do dances in the mirror. But
it’s also an opportunity to shake up a usual routine and get creative with what’s
available. In my case, as you can see above, there was nothing more than some cardio
equipment (I’d rather run outside on cardio intense days), a few medicine balls, free weights
and two benches. No problemo.
The basic format of how I work myself out at home in my Brooklyn apartment building gym
was the same here: 5-10 minutes of cardio with intervals, then 3 sets of 4 exercises –
repeat that cardio/ exercises situation 3 times with different exercises each round.
What I managed to do at this Lincoln Hyatt can be replicated in most hotel gyms
So for that reason, I share so you can travel excuse free too!
ROUND 1 CARDIO
For my first cardio, I did 20 minutes on the elliptical (any machine will do) to make
sure I was warm. For the first 10 minutes it was easy to moderate and I multitasked:
typing up what exercises I was going to do for my first round on my phone. Then, for the
last 10 minutes, I alternated 30 seconds HARD with 30 seconds of moderate work.
So I ended up doing 10 intervals.
ROUND 1 EXERCISES: (3 sets)
the room is not big, I went back and forth a few times.
body hinged forward 45 degrees (core must be engaged to stabilize!) using 5
lbs in each hand, perform 15 lateral flies bringing shoulder blades together.
hand, perform a push up. Roll ball over to opposite side and continue. Do 12-
16 total, but make sure its an even number so you hit each side same number
ball to the leg that is kicking up.
ROUND 2 CARDIO:
10 minutes on any cardio machine going into the 30-second intervals right away.
ROUND 2 EXERCISES: (3 sets)
of the bench, jump up and over to opposite side. Repeat 30 times.
hand, curtsey lunge one leg behind and to the side. While holding the lunge
static, give it a bicep curl. Coming out of the lunge, balance on the stabalizing
leg while lifting the opposite one to the side (this targets the outer thigh).
Repeat opposite leg. Perform 24 total, or 12 each side.
crushers using 10-15 lb weights. I like to hold my legs straight up at a 45-
degree angle and lower/lift them slightly while I’m doing this.
ROUND 3 CARDIO:
10 minutes on any cardio machine, going into intervals right away, but Tabata ones.
So 10 seconds easy, 20 seconds as hard as you can go.
ROUND 3 EXERCISES: (3 sets)
possible 24 total, 12 each side
above, I brought the benches close together so I can do the plie squats
balancing on them (remember there was no one in there the WHOLE time I
was working out ;) This further helped me keep my posture upright because I
did NOT want to fall off.
same side elbow as you are down in the push up, but you can also do that
oblique move in the straight arm position of the push up. I did 12, 6 each side.
form failure, in plank position bring forearms down one at a time, then go
back up to straight-arm plank. I did about 20.
And there you have it!! I WISH I had video or more photos to demo these moves, but
I’m not kidding when I say I did not see a SOUL the entire time I was in there. And
I’m not above asking the cleaning people to do photo shoots with me.
Because I wanted to focus on a take-with-you-to-any-gym workout for this post, I
also decided not to include what I packed in terms of my food. That’s a whole other
story…and I’m not quite sure I should divulge my slightly strange and, ok fine
neurotic, habits of bringing food on travel. This is enough for now!
Safe journeys to those on the road and happy sweat to everyone.