Five Fitness Experts Share Their Top Workouts for Business Travel
Five Fitness Experts Share Their Top Workouts for Business Travel1st June 2018
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
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
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.
3. Kemo Marriot
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
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.
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
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:
- Shoulder Rolls
- Arm Circles
- 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.
1 + 1/3 Squats
Walkouts with Rotation Twists
- Quad Stretch
- Hamstring/Calf Stretch
- Glute Stretch
- Chest Opener