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MEL’S TRAVEL WORKOUT

No excuses, also when you are on the road you will find possibilities to work out if you really want to. Don’t stop working out longer than three days. Stay on track and make your holiday even better! Check out these 10 full body exercises that you can easily do in your hotel room. The only thing you need is yourself and an elastic band. Available at Motion Studio. We would love to see our members back at motion fit and fresh! So keep your body toned and energized on your vacation.

  • This program is very easy to follow, do it 3-4 times per week. The other days keep moving your body (walk, swim, run, bicycle…)
  • Complete it as a circuit; depending on your fitness level determine the number of reps until you feel a deep burning in the muscle.
  • For each exercise, it is very important to engage your core, stay strong and tight.
  • To get the most of your workout and feel the burn, focus as much as possible on the muscle you are working on. The more you will be focused, the more you will get out of the exercise.
  • The breathing is very important too, inhale through the nose and exhale through the mouth. Your breathing will help you going deeper into the workout.

Now Let’s do it…

1. Anchor the loop band around the lower legs, just above both ankles. Come in a high plank position. Engage your core to protect your back. Move one leg straight up, contract the glutes and come back slowly to the starting position. To add some challenge, try to touch the floor very lightly with the big toe only when coming back to the starting position.

2. Anchor the loop band around the lower legs, just above both ankles. Place feet shoulder-width apart to create tension on the band. From a half-squat position, shift your weight to the left side, stepping sideways with the right leg. Move your upper body forward, engage your core and bring the butt out. Watch out your knees, they should face the outside and never going in. Contract the glutes and come back to starting position.

3. Anchor the loop band around the lower legs, just above both ankles. Move at the floor on your both knees and hands. Engage your core to protect your back. Move on leg out on the side keeping your knee bended. Your body stays strong and not moving only your leg should move. For the advanced person, try to come back to stating position by bringing the leg down as slow as possible to feel a deep burning.

4. Anchor the loop band around the lower legs, just above both ankles. Place your arms at your head level to engage more your core. Place feet shoulder-width apart to create tension on the band. One leg supports your weight, slightly bend your knee and focus on putting your weight on your heel. The other leg stays straight and contracted during all the exercise. Move the straight leg out and contract the glutes. Come back to starting position. To add some challenge, do not put the full foot on the floor, try to touch the floor very lightly with your big toe only.

5. Anchor the loop band around the lower legs, just above both ankles. Place your arms at your head level to engage more your core. Place feet shoulder-width apart to create tension on the band. One leg supports your weight, slightly bend your knee and focus on putting your weight on your heel. The other leg stays straight and contracted during all the exercise. Move the straight leg out and contract the glutes. Come back to starting position. To add some challenge, do not put the full foot on the floor, try to touch the floor very lightly with your big toe only.

6. Stand with feet shoulder-width apart. Grip the band one hand at the level of your hip palm facing in, the other hand at head level, palm facing out and elbow slightly bended. Pull the band out and up behind your arm is fully extended. Slowly return to starting position and stretch, squeeze, and release.

7. Stand with feet shoulder-width apart. Grip the middle section of the band with both hands at shoulder level with palms facing down. Keeping your arms straight, pull the band out and back until your shoulder blades contract. Slowly return to starting position and stretch, squeeze, and release.

8. Stand with feet shoulder-width apart. Grip the middle section of the band with both hands at overhead level. Pull the band out and back behind your back until shoulders level. Your elbows should be slightly bended. Slowly return to starting position and stretch, squeeze, and release.

9. Stand with feet shoulder-width apart with your foot placed over the middle of the band. Grab a handle in each hand, starting with your arms down at your sides. With palms facing in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back down

10. Work on your shoulders with this isolation move. Stand with feet positioned over the center of the band. Grip each handle with arms down at your side and palms facing in. Bending your elbows ever so slightly, raise your arms straight out to the side to shoulder-level. Slowly lower back down.

 

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