You’ve worked so hard to reach your fitness level. A week away from the gym won’t de-rail your efforts, but staying active will minimize the damage of extra calories and keep you feeling great. First, inquire about a travel pass at the front desk. You may be able to visit a Gold’s Gym or affiliate nearby. Otherwise, here are some ideas:
- Be sure to warm-up for 8-12 minutes (brisk walking, light jog, marching, side-steps, squats, plies, etc…)
- Take along exercise bands for easy, light travel. The closer you step to the outside of the band, the more resistance you provide. Use bands for bicep curls, triceps kickbacks, front raises, side raises, rows, etc.. Optimize your time by combining lower body and upper body exercises (ex: squat as you curl biceps with the band).
- Use a sturdy chair for tricep dips, use full water bottles for weights.
- Use your bodyweight: pushups, lunges, wall sit, v-sit.
- Planks, hovers, side planks, crunches, reverse curls…. Don’t forget your core.
- Be sure to move slowly through each repetition to work the muscle effectively.
- Take advantage of exercise equipment available to you. Elliptical machines, treadmills, weight machines, spin bikes. Put some motivating music on your iPod or Mp3 player and kick it in gear during the chorus for some interval training.
- Go outside and run, rent a bike, walk up and down a set of stairs briskly, play volleyball, swim in the pool (actually swim, keeping a Mai Tai above the water while hanging on a float is not an arm exercise).
- Remember, relaxing and having fun can easily involve exercise… ask any surfer.
Warm Up:Only If I
Squats: Run to Paradise
Chest: You Needed Me
Back: Heaven
Triceps: Satisfaction
Biceps: Boom
Lunges: Something
Shoulders: Crack It
Abs: The Joker
Stretch: A New Day Has Come
This Week in RPM (second half):
Intervals: Paradise City
Speed: Sunchyme
Mountain Climb:Rhythm Is A Dancer
Ride Home: Crazy
Stretch: Waiting on the World to Change
Let me know which tracks you want for next week :)
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