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We’re gonna begin with a five minute warm up. We recommend you use a timer for this
warm up. A gym boss timer is handy and you can also find smart phone applications for
exercise timing. This particular warm up is geared to get your heart rate up and get your
muscles loose. We are going to start with various sets of jumping jacks. Lisa is going
to begin with a modified jumping jack, this would be a level one, no impact jumping jack.
Level two would be a regular jumping jack. And level three for more advanced would be
a double jack. You’re gonna do a set of jumping jacks for a minute straight, taking
30 seconds off in between. To increase your difficulty even more, you could do a jumping
jack on a pillow from your bed. For an even more difficult burn, though only after you
have warmed up, try doing 10 seconds at double pace in between 10 seconds of your slower
regular pace and do this for 60 seconds at a time. This exercise will burn approximately
8 to 10 calories per minute and most importantly get your muscles warm. Next we are gonna move
on to working the entire body. The chest, back, legs, and abs. This is to maintain an
elevated heart rate and it’ll take approximately five minutes. Now once you’ve completed
the jumping jacks, you’re going to switch to the often feared and misunderstood pushups.
We are going to be doing a series of three sets. Lisa is going to begin with a modified
push up from her knees. Keeping her stomach nice and tight she’s gonna come down into
a pushup position and come back up. Level two, more advanced, is going to be a regular
pushup from the bed and at a slight incline. And even more advanced level three is going to
be a push up from the floor. She is going to continue with one set of ten immediately
after her rest followed by another set of eight, and then a set of six. She is going
to repeat this three times. You can also do higher repetitions like 15, 12, or 8. Or even
much further depending on your strength. For hardcore you could also set an absolute number
like 300. That’s a good way to start your morning in your hotel room and you’ll burn
approximately 8-10 calories per minute. Next we are gonna move on to feel the muscle burn.
Lisa is gonna begin with squats. She is just gonna simply squat down using a chair or her
bed. Working the lower body muscles: gluteus, hamstrings, and quads. Or she is going to
take her squat off of the bed for less balance. For intermediate she is going to perform a
stationary lunge. Notice she is keeping the knee back behind the toes, dropping the knee
down, parallel to the floor. And for more advanced, Lisa is going to perform a split
jump. You can increase the work load by doing them for 30 seconds straight. This burns about
7 calories per minute. Now the next exercise is an optional exercise and this is called
a stick up. This can be done from the floor or the bed. This next exercise will help strengthen
the back and shoulder girdle. Lying face down you are slowly gonna draw both hands forward
above the head and return them to the starting position, squeezing the shoulder blades together.
You are gonna perform three sets of 30 repetitions. Okay, great. Now you’re in your home stretch,
your muscles are tired and your ready to pack a punch in your last five minutes by attacking
the abs. Lisa’s gonna begin with a set of crunches alternating with sit ups for one
minute each for five minutes. You can do that from the bed. Notice she’s keeping her chin
lifted and now she’s drawing her knees up making it a little more intense. Level three
is going to be raising the legs straight up and reaching for the toes. This entire workout
will take about 30 minutes but you can mix it up depending on your schedule or spread
it out throughout the day in your hotel room. Now notice Lisa is drawing her knees in and
back out a little more advanced move for the abdominals. You can also release some of the
built up tension in your legs and burn some additional calories for a complete 30 minute
workout by doing a calorie burn. Lisa’s gonna begin by doing kicking knee ups. You
can also mix this with stair running if you have a stairwell near your room. This great
workout is a total of 30 minutes and it will help you to stay active during your holiday
visits.