30 minute workout for people on the move

I was working with a client today who does a lot of work-related traveling. He asked for a 30 minute workout while he’s on the move. He likes to travel light, so I thought it would be nice to have a workout that required no equipment, or made use of things that are easily accessible in a hotel room. I created this workout based the embedded videos. This way you can see some examples of the exercise. Since there are multiple names for the same exercise, you can easily refer to the videos, if needed.

It’s important to consult your doctor before beginning an exercise program. It is strongly recommended that you always talk to your doctor before beginning an exercise routine. If you are unsure about beginning an exercise program, please take this quick PAR-Q questionnaire. There are other risk factors that health professionals look at when determining who is ready for an exercise program. Therefor, you must seek medical clearance before beginning any exercise program*.

30 minute travel workout

5 minutes – Jog in place for one minute to get your body warmed up. Add some jumping jacks to mix it up.

3 minutes – Stretch your major muscle groups

60 seconds – Press-ups. This will warm up your back and shoulders.

60 seconds – Rest

60 seconds – Squats. Modification: squat with bed behind you, to limit the range of motion.

60 seconds – Rest

60 seconds – Floor Push-ups. Modification: angled push-ups on the bed. Ensure bed is stable and safe. You can also do knee push-ups on the floor.

60 seconds – Rest

60 seconds – Single-leg step-up You can do this on a step in the hotel. Do 30 seconds on one leg, then 30 seconds on the other. One of the videos suggests a different kind of step-up using the bed. See .pdf file for exercise picture.

60 seconds – Rest

60 seconds – Split-squat/Lunge 30 seconds on one leg, 30 seconds on the other leg. See .pdf file for more specifics.

60 seconds – Rest

60 seconds – Weighted Crunch

60 seconds – Rest

Repeat 5 more of the above exercise to complete your 30 minute workout!

*Get Started is not responsible for third party information. Seek doctor approval before attempting exercise.

Life after working out with your trainer

A few days ago, I emailed one of my former clients to see how things were going. Today, I received an email from him. His exact words were, “As far as my workouts are going, let’s just say I need to do more of them! “

Having a scheduled training session every week keeps you accountable to exercise. If you don’t have a training session planned, it’s up to you to motivate yourself to exercise. There are many tips out there. I wanted to share with you one of my favorite tips. I know this one works, because I have done it myself.

I was at an ACSM lecture, in Berkeley, CA. The study presented was a longevity study, consisting of mostly older adults who were in a cardiac rehab program. What I remember the most was one individual never missed a workout in 20 years. The presenter asked the participant, “After so many years how have you managed to not miss a day?”

His answer, was simple. He told people that he had an appointment. That’s it. When I thought about it. It made sense. When you tell someone you are going to workout, they have a hard time accepting this answer. Especially, when they want you to go to dinner or would like you to do something else with them. If you tell someone you’re going to the doctor, no-one asks questions. If you tell someone you have a meeting, they leave you alone. But, if you tell someone your going to workout, they don’t have the same response. There is this underlying taboo about exercise; it’s not that important.

When your life depends on exercise and eating right, as it does with many Cardiac patients, it’s important! The guy in the story knew this, and he had a solution. While he wasn’t honest with his friends, he managed to find a way to make it work for him. To some people exercise is a luxury or an extra ‘thing’ if you have time. Do you think there is peer-pressure, NOT to exercise? I think there is.

I wondered if people really had these perceptions about exercise, so I had to try it myself. For one year, I told people I had an appointment, but I actually was working out. I not only didn’t have any resistance about going to the gym, I had great physical gains in my body. I added 10 pounds of muscle to my body and I felt great. When I was at the fitness center, I worked out hard, and had focus. By telling others I had an appointment – an appointment for me – I took that time as important as any interview or meeting.

My life changed, then I shifted my focus to other things and less on working out. I still continued to workout. During another year of my life, I was telling people I was going to the gym to workout. I noticed I didn’t take things as serious and even sometimes I didn’t go. And, of course, I was talked into going out with my friends on the weekend, instead of working out. All my choices of course, but there was a shift in my experience.

If you want to make health changes in your life and exercise is apart of it. This tip will help you get there. If you want to take this tip, it’s yours. It will work.