No, it's not what you're thinking. Roland Kemp demonstrates a quick and easy fitness routine for guys on the go.
Red-eye flights, mile-long immigration queues followed by grinding meetings. Quite often, a business trip can feel like going a few rounds with Evander Holyfield. And when it's time to head back to the hotel room, many of us are more inclined to order service and surf TV channels than hit the gym.
But the good news is you don't have to leave your room to workout. You just need a chair or footrest, a bed, pillow, towel and a watch.
Using the furniture in your room you can create a DIY gym to do a routine of press-ups, sit-ups, triceps dips and the plank. Of course, don't put your running shoes directly on the bedspreads or chairs – use a towel.
We've included two versions of the same workout – basic and intermediate – depending on your strength and fitness level.
You'll be surprised, after a good workout you'll probably feel recharged, perhaps ready for a jog or walk. Or psyched to go round two on that proposal!
While you're travelling, it's important to keep hydrated so drink lots of water before, during and after flying. It's also advisable to get up, stretch and walk around during a flight to avoid deep vein thrombosis. Also regularly rotate and move your feet while you're seated.
Another risk of business travel is poor nutrition; pass on those high-fat cooked breakfasts and make a bee line for the fruit salad and muesli. If you want a cooked breakfast, have some scrambled eggs and smoked salmon, an Omega 3 injection. Most of all, don't forget to bring a pair of shorts and a t-shirt (shoes optional) on every trip for your workouts.
For a quick, basic-level workout, follow the basic 10-minute routine. If you're relatively fit and want something more challenging, follow the intermediate exercises (these also have higher repetitions: 50). The intermediate routine will probably take longer than 10 minutes; allow for about 15 to 20 minutes.
If you're after something even stiffer, do the advanced workout: follow the intermediate routine but do 100 repetitions, not 50. Give yourself about 30 minutes to complete this.
These workouts are a great way to kickstart the day – make time before breakfast to do them.
PRESS-UPS
Basic
Kneel on the floor and place your hands flat and slightly wider than shoulder width. Place your legs straight behind you so that your weight is resting on your hands and toes, with your back straight. Your body should form one straight line from your feet to your head.
Slowly lower yourself for a count of three until your chest is about 15cm off the ground, elbows bending out to the sides. Return to the starting position, again on a count of three.
- 25 reps in the least amount of sets possible
- Works out: chest, triceps and shoulders.
Intermediate
This is known as a decline press up, where you use chair or footrest to anchor your feet. First stand with your back to a chair, then assume the basic starting position – this time with you feet positioned on the edge of the chair. Again, your body should form a straight line. Lower yourself, bending the elbows, and hold for a count of three. Push up and return to the starting position, again on a count of three.
- 50 reps in the least amount of sets possible
- Works out: upper chest
SIT-UPS & v-sits
Basic
Lie on your back with your knees bent and feet flat on the floor, hip width apart. Position your legs apart so there's a space between the knees. Contracting your abdominals, reach for your knees with your fingertips until your shoulders and head are off the floor. Then keep reaching past your knees as far as possible. Then slowly return to starting position, vertebra by vertebra.
- 25 reps in the least amount of sets possible
- Works out: abdominals
Intermediate
This is the modified V-sit with pillow pass. Lie on a towel with arms above your head and legs straight; grip a pillow with your feet. Contracting your abs, slowly raise your legs and arms and bring them together, passing the pillow. Lower your arms and legs again – the shoulders and ankles must never touch the ground. Exhale when you lift your limbs, inhale when you lower them.
- 50 reps in the least amount of sets possible
- Works out: abdominals
PLANK
Basic
Lie face down on the floor, curling your toes underneath. Lift your body off the ground on to your forearms. Arms should be about shoulder width apart and directly under your shoulders. Your body weight should be evenly spread through your arms. Ensure your back is nice and straight and 'plank like'. Hold this position for 25 seconds.
- 1 rep
- Works out: abdominals, back and shoulders
Intermediate
Assume the same position as the basic plank, but instead lift a leg in the air. Hold this for 25 seconds then repeat with the other leg.
- 2 reps (either leg)
- Works out: abdominals, back and shoulders
TRICEPS DIPS
Basic
Begin sitting on the front edge of your bed (you could also use a sofa); place both hands on the edge of the bed either side of your hips. Extend both legs in front of you, keeping the knees bent and feet flat on the floor. Lower your body towards the ground on a count of three and back up on a count of three, without hyper extending the elbows.
- 25 reps in the least amount of sets possible
- Works out: triceps
Intermediate
Assume the same starting position as the basic triceps dip. This time extend both legs straight in front of you, with heels on the ground. Keeping the legs straight, lower your body towards the ground on a count of three and back up on a count of three.
- 50 reps in the least amount of sets possible
- Works out: triceps
- Roland Kemp is a qualified personal trainer and can be contacted on 050-7050306 or at www.rolandkempfitness.com
- Hotel room courtesy of the Fairmont Dubai, Shaikh Zayed Road; reservations 04-322 5555.
