Its the time of year now when many of us are going away on holiday and unfortunately not all hotels and resorts are equipped with a modern, state of the art gym. Lots of hotel gyms are ok for cardio exercise but lack the free weights or weights machines that we rely on to give our muscles a proper workout. Dont worry though because here are some exercises that you can do on holiday to keep you looking good whilst your away. You may not hit the same amount of weights as you may use in the gym, but if you up your rep range to 3 sets of 20 reps then a pretty good workout can be achieved to burn off some of those holiday cocktails!

Legs

 

Suitcase goblet squats – Hold your suitcase by the handle at chest height against your chest then squat as deep as you can ensuring that your heels stay on the floor.

Suitcase glute bridge – Lay face up on the floor with your knees bent and a suitcase resting on your pelvis. Raise your bottom up as far as you can then return to starting position.

Chair step ups – Step up onto a chair then back off again as many times as you can. This can be made harder by adding a weight such as a suitcase.

Shoulders/Traps

Suitcase upright rows – Stand up straight and hold your suitcase by the handle with both hands in a close grip. Pull the suitcase up as high as you can then return slowly to starting position.

Suitcase front raises – Stand up straight and hold your suitcase by the handle with both hands then raise your arms out infront of you to shoulder height then return to start position.

Chest

Press ups/diamond press ups  – Normal press ups can be done anywhere. Diamond press ups are the same but with your hands very close together. If you struggle with normal press ups then you could lean against a sink or dressing table for support.

Triceps

Tricep chair dips – Place your sands on the seat of a chair to hold yourself off the ground then lower yourself to the floor and press back up again. Can be made harder by adding a weight such as a suitcase.

Biceps

Reverse suitcase curl – Stand upright holding your suitcase by the handle with an overhand grip. Curl the case upwards towards your chest then return to start position.

Abs

Plank and variations – Plank can be done anywhere but if it gets to easy then try variations such as having one arm and the opposite leg off the ground.

Suitcase side bends – Hold your suitcase in one hand against your side then bend to the opposite side as far as you can.

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