Vacation Exercise using Resistance Tubing

Vacation Exercises using Resistance Tubing & Small Air Filled Ball

Do you have to travel for business or are you going on vacation? It is nice to shake things up a bit but with the change in surroundings where does that leave you with your exercise workout routines? Do you keep up with them when you are away? Do you have an alternative workout that will keep you in shape and assist you in maintaining your health and fitness levels while you are traveling? You may not have the time or the equipment to keep up with your regular workout regime while you are away but having an alternative plan will assist you in bouncing back quicker when you return.

Here are some exercise suggestions that you can do when you have limited time and workout equipment. First, you want to always pack your workout shoes & attire. If you don’t have access to a fitness center/equipment you can pack your own. There is equipment that is lightweight and can fit in your suitcase. Traveling with resistant bands/tubes and a small air filled exercise ball (deflate when packed) can provide a challenging workout. If you have difficulty knowing what exercises to do with this equipment you can order a DVD and/or manual and follow along with it. You can also schedule a session with a Certified Personal Trainer prior to your trip. The Certified Personal Trainer can provide you with a demonstration of the exercise, written instructions and view your form when performing the exercise prescribed. The CPT can offer guidance with your form or any modifications that you may need. The resistant tubes and small air filled ball can assist you with a full-body workout.

Remember to warm-up prior to strengthening and stretching exercises. Listen to your body and keep a safe a challenge with the exercise. Always take it at your own pace.

Stretch the appropriate muscles/areas when finished with each exercise.

Here are a few exercises that can be performed with the resistance tubes:

• Bicep Curls – Can be done with single or both arms. Place foot/feet on tube and hold handles. The wider your stance the more resistance will be placed on the exercise. Keep elbows by side, hold handles palms facing up and curl hands up toward shoulders keeping wrist straight. Count/exhale as you lift. Approx. 8 reps you should feel the resistance (while keeping your form) if you have the correct amount of resistance on the tube. Slowly release down and repeat 12 – 16 x per set (If doing 2 sets rest 1 minute between sets)
• Tricep Extention (over head) – Hold one end of tubing behind back or place foot on one end. With opposite arm hold the opposite end of the tube. Keep this arm close to your ear, elbow bent and pointed up. Extend arm straight up, pause contract tricep muscle, exhale/count and release back down slowly. Approx. 8 reps you should feel the resistance (while keeping your form) if you have the correct amount of resistance on the tube. Slowly release down and repeat 12 – 16 x per set (If doing 2 sets rest 1 minute between sets)
• Outer Thigh, Glutes and Abs – Standing with both feet on resistant tube holding the handles/ends in each hand lift one leg out to side pressing with outside of foot. Un-lock/soften the knee of the supporting leg. When pressing the leg out to the side keeping the foot off the ground throughout the 12 to 16 reps (optional) will assist in working your core (contracting your abs and glutes for balance) Change legs after 1 set.

Suggested exercises when traveling with the small air filled ball:

• Inner and Outer Thigh Exercises – Standing or seated with ball between thighs. Contract ball and abs as you count. Press legs together for inner thigh and seated near a wall place ball between thigh and wall and press for outer thigh exercise. You can vary the sequence. Try 16 x slow, 16x pulse and hold.
• Hamstring Curls – Standing and hold back of chair for balance if needed. Place small ball behind knee and curl leg with heel up toward buttocks. Keep quads/legs parallel as you curl your leg up slightly and contract the abs, glutes and hamstring as you curl. Try 16 x slow and 16 x pulse.
• Abs & Back – Seated with legs bent, feet on the floor lean forward and place small ball behind you to support the small of your back. Place arms where you feel best for a crunch position. Slowly lean back on the ball to where you feel the safe challenge. Sit up slowly with abs contacted and exhale as you lift. Conduct regular crunch with back extension, rest, stretch and continue on with obliques (diagonal lifts) on each side.