When travelling for work it’s important to stay fit. All that time on road can play havoc with your energy levels, and leave you feeling sluggish. Where possible, it’s recommended that you get in a decent amount of exercise, much as you would do at home, and stick to a training regime of some sort.
When all is said and done, it’s not always easy finding time to work-out, particularly if you’re only away for short periods at a time.
We reached out to a number of fitness experts, who provided these great workouts for business travel.
1. The Pregnancy Coach
Hi there everyone especially to those moms and moms to be, I have just launched a new Instagram page aimed at exercise for pregnancy. . . Follow @the_pregnancycoach and website link in bio 🔝 . I aim to create pregnancy exercise plans that are tailored to your body and stage of pregnancy and can be carried out from the comfort of your home or gym. Plans include a personalised exercise schedule complete with video tips and demonstrations, nutrition tips and a check list. . In-person training sessions are also available. Please email us for more information. #pregnancy #pregnancyfitness #pregnancyworkout #pregnant #gym #home #personaltrainer #moms #woman #womantraining #exercisespecialist #london #workout #exercise #gym #gymmotivation #workoutmotivation #fitness #secondtrimester #firsttrimester #postnatal #exerciseoftheday #thepregnancycoach
Clinton Steenkamp is a personal trainer and former rugby player, with expertise in nutrition and pregnancy exercise. Self-titled The Pregnancy Coach, he delivers exercise plans for women who are either pregnant or have recently given birth.
He was kind enough to put together a travelling exercise programme for us which can be done within the comfort of a serviced apartment:
Begin by marching on the spot for 40 seconds.
Wall Squat Shoulder Blade Retractions – 15 reps
Sink your body into a half squat and maintain this position throughout. Start by drawing your elbows and arms back as close to the wall as possible with your arms held at 90 degrees. Retract/squeeze your shoulder blades throughout as if you have an imaginary pen between them that needs to be held in place. Straighten your arms above your head and bring them back to the starting position.
Wall Pelvic Tilts – 10 reps
Start by standing against a wall and sink your body down into a quarter-squat position with your back flat against the wall. Now, when doing the pelvic tilt, remember we are moving the pelvis not the whole body.
Begin by breathing in and tilting your pelvis, so as to create an arch in the back, before later releasing the stomach. Next, tighten the muscles in your stomach by pulling your belly button back towards your spine. You will then need to curl your pelvis under and draw your kegels up (the muscles which prevent you from urinating). Complete the exercise by flattening your back against the wall.
Pause for 20 seconds rest and repeat the exercise three times.
Lunges – 10 reps per leg
Fire Hydrants into Donkey Kicks – 10 reps per leg
Wall Push-Ups (40 seconds) – 15 reps
Pause for 20 seconds rest and repeat the exercise four times.
Cat/ Cow Stretch – 10 reps
Child’s Pose – 30 seconds
Child’s Pose to Side Stretch – 30 seconds each side
Pigeon Stretch – 30 seconds each side
Standing Hip Flexor Stretch – 30 seconds each side
Chest Opener Stretch – 30 seconds each side
2. Julia Buckley
As part of learning to slow down a little, spend less time working and invest more energy in what's truly important to me I'm finding I'm often repeating to myslef the words: "I have enough, I am enough" . It's really helping so I wanted to share it in case it might help someone else out there too. Do you have a favourite mantra or just something you say to yourself to keep your thoughts focused where you want them? . PS this lovely light, cool Unity top is available in my shop! Click the link in my bio then Shop on the top menu of my webbo. . . . . . #mantra #iamenough #enough #positive_vibes #fitnessclothing #fitnessstyle #positivequotes #findinghappiness #slowingdown #healthymind #positive_vibes #feelinggreat #livingmybestlife #beingme #lovingme #happyme
An editor turned personal trainer, Julia’s journey hasn’t exactly been an easy one. After suffering with depression for some time, she was able to get back on her feet by running and eventually competed in her first marathon. In the years that followed she developed a new career for herself as a freelance journalist specialising in fitness, diet and running. Alongside that she’s also earned a Level 3 Personal Trainer Diploma.
This workout she’s provided uses only a suitcase and can be done at home and abroad, as well as at the airport.
No gym and no training equipment? Excuses! There’s always a way to make it happen. Fitness is not about having fancy leggings or an expensive club membership. It’s a state of mind! Just move your body and feel the gains⚡️💥 👊❗️ 1. sequence: plank walkout – press-up – downdog – drag case – squat – front row – squat jump back 2. elevated plank row 3. squat and press 4. alternating single leg romanian deadlift to upright row 5. Burpee and press 6. side to side jump and tap .
3. Kemo Marriot
THIS SPOT It’s definitely easier to get onto rooftops in Bangkok than in London . And the view of the skyline is pretty impressive too . If you ever saw my Vlog with @thejasonpaul, he used his Drone to get some sweet footage of Bangkok’s amazing skyline . I’d love to get some more Drone footage into my Vlogs! @EpidemicSound who I get ALL my music for VLogs and Stories from are doing a SWEET @djiglobal Mavic Air giveaway . 🙏🏽I’d definitely spend more time on Rooftops if I win . #ESDroneGiveaway
Kemo is a world-renowned health and wellness coach who takes a no-nonsense approach to getting people active. He works with many of the world’s top executives, providing workouts and nutrition tips that benefit the body and mind. His offering includes a Concierge Personal Training and Health Concierge service, and a subscription training programme tailored specifically for those who want to exercise like athletes.
Here, he sets out a number of exercises, divided into tri-sets, suitable for fat-burning and muscle building.
Please note: These exercises need to be done in a gym
Tri set 1 – The Pump
Effective execution of these moves requires total body tension and focus to recruit the largest muscle groups.
Sets: 3 – 5
Rest between sets: 90 seconds
Not one single muscle is left unused in the deadlift. Obviously, the glutes have to work hard, but, given the amount of weight lifted from the floor, all muscles must be engaged to make the body rigid and prevent any unwanted energy from escaping. The recruitment of such a large amount of muscle mass is what makes this exercise so challenging.
Key to developing a V shape is the development of your lats – the biggest muscles in your upper body. Start from a full hang position, with your shoulders shrugged, and finish with the bar touching your chest to ensure full development of the lats, and also the other muscles involved including the traps, biceps and rotator cuffs.
Incline Dumbbell Press
Build a powerful chest with a couple of dumbbells and an incline bench. Not only will you build the size of your chest, but you’ll also work your shoulders too.
Tri set 2: HIT
This portion of the workout is designed to create a huge demand for energy, whilst accessing fast twitch muscle fibres. The more energy we use, the faster we run out of energy. This causes a release of hormones that raid fat stores for energy.
Reps: 30 seconds worth
Sets: 3 – 4
Rest between sets: 60 seconds
Proper execution of the burpee will ensure that no muscle fibre is spared. Your heart rate will be taken close to maximum in response to the demands for oxygen from every muscle in the body.
Your glutes will be forced into overdrive, ensuring the largest muscle fibres that generate power are brought into action.
The corkscrew is a great way to generate power through the core as it requires you to wind up the torso before springing the heels back with speed – once again stimulating the body to search for energy in its fat stores.
Tri Set 3: Flow
These exercises challenge you both physically and mentally, improving your coordination. They also make you more alert and focussed – which, as we know, is a great frame of mind to be in on business trips.
Reps: 30 seconds worth
Sets: 3 – 4
Rest between sets: 60 seconds
This total body movement is a core exercise with a difference. It’s great for conditioning your single arm stability as you move through the movements.
Similar to the front kickthrough, this move will vary the angle at which your core and legs are challenged. It’s also a great way to bring about increased shoulder strength.
Fight the hunch with this back and hip extending movement that gives the glutes one last hurrah whilst shredding your obliques.
4. Miss Personal Trainer
>> SUMMER on the WAY >> missing my long runs back to my town in Spain with empty paths surrended by nature, too hot though💥 Sports need to be something that make you feel better ,no under presure to get your dream shape. However, if summer motivates you to get your version, it is a great push! 👉🏼Have a look my last post to find out how to start and get on shape considering a few important points to know more about your firness profile 👊🏼Link in my bio☝🏼Have a beautiful day☀️ _____________________________________________________ >> De Camino al VERANO>> Cada vez está más cerca y hace nada estábamos con nieve! De todas formas es una buena motivación para muchos intentar ponernos en forma y conseguir nuestra mejor versión con la llega del verano . Está genial que nos motivemos, pero siempre recordad que el ejercicio físico debe ser una manera de hacermos sentir mejor y no estresarnos, así que no debemos obsesionarnos con los resultados. 👉🏼 Ya está disponible mi último post en el blog sobre cómo perder peso de una manera saludable,sabiendo lo que hacemos y sobre todo conocer en qué perfil nos encontramos , para trabajar adecuadamente en nuestro objetivo . Todos los detalles en el blog, Link en mi bio☝🏼 Que tengaís un día bonito☀️ #miss #train #long #summer #getready #tips #advices #trainhard
Miriam Jiménez describes herself as “born to be fit”, and, judging be the workouts she provides, that appears to be the case. Self-titled, Miss Personal Trainer, her expertise extends to running, coaching and nutrition.
Her specialised goals programmes can be used for weight loss and body sculpting, whilst her circuit training sessions allow you to meet new people in a fun and friendly environment.
Miriam went to the great length of creating this special workout video for us which can be done in a small room using only a table and a bed – perfect for business travellers with little time to spare.
>> GET FIT AWAY >> Because even if you are feeling lock out in aparment during a work trip, you still can workout ! @lovesilverdoor and I have some ideas 💡 _______________________________ >> Incluso cuando te encuentras atrapado en un espacio pequeño sin tener mucho tiempo para entrenar , todo es posible ! Aquí os traigo algunas ideas de la mano de @lovesilverdoor 💡 Vaamos!! #trainaway #train #holidays #worktrip #bussnesstrip #trainindoors #workout #workouts #getfit #go #room #roomwork #gotrain #gotravel #fitness #lifestyle #post #healthylifestyle
Step onto the table gently from a standing position. Do a squat on the table and then return to your starting position. Repeat this 25 times.
If the squat up is too easy, do a squat jump instead. Simply leap onto the table squat position and squat down again once on top. Return to your starting position in the same way, and repeat 25 times.
Reps: 15 each leg
Start with your back turned to the table. Place the ball of one foot onto the table and then move into a reverse lunge position. Repeat this move 15 times and then change leg. Make sure you have enough distance between you and the table before completing the move. Ideally you want to keep your knees at a 90 degree angle.
Turn your back to the table again. Place your hands on the edge of the table, facing forward, keeping them close to your body. With your body in an elevated sitting position, dip up and down, keeping your back straight, legs slightly bent, and elbows at 90 degrees. Do this 25 times.
Hold: 1 minute
Using your bed or sofa, form a strong plank position by placing your feet on the edge of it, keeping your back and arms straight. Place your elbows directly underneath your shoulders and look straight at the floor. Your body should form a perfectly straight line from your heels to the crown of your head. Hold the position for 1 minute.
Reps: 10 – 15
Sticking in the plank position spread your hands until they’re slightly wider than shoulder width apart. Using your arms, lower your body until your elbows are at 90 degrees. Once your chest hits the floor, push back up to your starting position. Repeat the move 10 – 15 times. Again, if you prefer, feel free to use a table.
Plank and Leg Lift
Using a bed or table, assume the plank position. Next, raise each leg up and down gently. Do 25 reps on each leg.
Complete this circuit six to eight times, depending of your level of fitness, with a two minute rest between sets.
5. Jess Dyer
Feeling like this this morning after a 9 hour sleep last night. . We’ve just wrapped up our first @menorcanretreats of 2018 and I couldn’t feel more proud of the Retreat experience my mum and hubby @tominmenorca just provided for our VIP guest @pecknutrition . We couldn’t have asked for a sweeter & more grateful guest, we’ve adored having you Katie and know your whole world will be positively impacted from the recharge time you’ve had, and 3 pairs of listening ears to hear all of your wonderful ideas and that powerful imagination of yours. . It’s my mum’s birthday today so I’m working this morning and afternoon and then we’re taking her out for a birthday late lunch to celebrate to a restaurant we take her too every year on the island overlooking the water…but first, coffee! . ☕️
Jess Dyer is one half of an online workout space called Jess + Tom, providing health/fitness coaching and simple nutrition for the time poor. Her routines are imaginatively thought-out and tailored for people of all backgrounds, especially business travellers. Right now she’s in Menorca, running corporate and group health retreats, and, from the comfort of her Menorca home, shot this fantastic video us. Jess – over to you:
Body Weight Squats
Body Weight Squats with Arm Raises
Alternating Side Lunges
Glute Activation Session
Glute Bridge (normal) x 10
Glute Bridge (pulses) x 10
Glute Bridge (marching) x 10
Perform each of the below exercises for one minute. Then reduce to 50 seconds, 40, 30, 20 and eventually 10 for each one.