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#TRAVELTUESDAYTIP : TRAVEL WORKOUT ROUTINE

WHAT WOULD APRIL WEAR

As busy entrepreneurs, traveling and staying on routine can be an oxymoron if not planned correctly.  Planning your travel schedule to coincide your daily routine is easy! With a little bit of research and creativity, traveling while on business can correlate with your daily schedule.  For example, planning your workouts while traveling is not as tough as you think.  With a little creativity  there are plenty of effective workout moves that require little space, making them great for travel.

If you use your own body weight and a high number of reps, you can get the same results you would get from your daily workout routine at home.  Think circuit training, the goal is to get your heart pumping, complete a full-body workout that burns calories and work all of your muscles quickly and effectively before your busy day.

WORKOUT ROUTINE FROM WEB MD

Begin with a warm-up. Start by loosening your neck muscles by slowly rotating your head in clockwise circles. Repeat the same movement with your arms, legs, wrists and hips, and perform the circles again counterclockwise. After your muscles are loose, get your heart rate up with 15 to 20 jumping jacks.

Mountain Climbers

Start in the push-up position with your arms completely straight and directly beneath your shoulders. Your body should form a straight line from your shoulders to your ankles.  Squeeze your abs, lift one foot off the floor and bring your knee up towards your chest while keeping your body in as straight of a line as possible. Return to the starting position and repeat the movement with your opposite leg

Chair Squats

Stand with your back facing the chair. The distance between you and the chair is around 30 centimeters.  Assume a shoulder width position with your feet slightly angled outward. Tighten your core, maintain an upright position and cross your elbows in front of your chest.  Initiate the squat by bending at the hips. Push your hips back and keep your lower back flat.  Bend your knees; your weight must be on your heels.  When your glutes touch the edge of the chair, squat back up by pushing your heels on the floor, extending your knees then your hips.  Do not lock out your knees at the top position. Repeat the exercise until you have completed the targeted number of reps.

Push Ups

Begin on all fours placing your hands on the floor slightly wider than shoulder-width apart. Your body should form a straight line from your ankles to your shoulders. Squeeze your abs as tight as possible and keep them contracted for the entire exercise.  Lower your body until your chest nearly touches the floor, making sure that you tuck your elbows close to the sides of your torso. Pause, then push yourself back to the starting position.

Crunches

Lie flat on your back and place your hands behind your head. Bend your knees and firmly plant your feet on the floor. This is your starting position.  With your elbows flared, tighten your abs, and lift your shoulders and upper back off of the floor. Hold at the top for a second and then retract back down to starting position.

 

Finally, stretch and cool down. Stretching increases blood flow to the muscles you’ve just worked, and ultimately helps reduce your risk of injury. Be sure to stretch your triceps, glutes, calves, hamstring and quads. The whole routine should take about 30 to 45 minutes and you’re off to your first meeting!

 

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