Traveling for the holidays?? Hotel room, the in-laws, Friendsgiving Airbnb...the holidays don't have to mean your fitness takes a down turn!
Pack shorts and a tee (or ladies, those black leggings you know you’re going to wear anyway), and sneak in a quick 20-minute bodyweight workout. It can make a huge difference in your energy and prevent that dreaded feeling you know you're going to have when everything just…feels...so...hard...in your workout next week.
That “use it or lose it” principle you hear about, is actually a thing. Otherwise known as “disuse atrophy”, this can happen in as little as 72 hours. BUT, that doesn’t mean all progress is lost when taking a week off. The more fit the muscle (and therefore, you), the slower the atrophy.
So, if you've just started out on your fitness journey, keep it up and make sure to get at least one day in while you're traveling to maintain progress, slow down atrophy, and stay consistent with the healthy habits you’re building. I promise you'll feel a million times better knowing you fit a workout in before noshing on all the delicious holiday treats.
And on the other hand, if you’re someone who exercises vigorously 5-7 days a week, you might actually benefit from giving your body a chance to recover, so listen to it and embrace it! Sometimes a break can lead to greater muscle gains, reduced risk of injury and overall stress - so what do you really need? Maybe you just pack along a travel foam roller for some muscle regeneration.
If it's your plan to move, try this quick and easy workout:
(NO EQUIPMENT NECESSARY)
Warm-up: 60 sec jumping jacks/2 minute stair laps/jog around the block + foam roll (if available)
2-3 sets
1a. Same side Reverse lunges x 15-20 each side
1b. Push-ups with alternating shoulder tap x 6 each side
1c. Quadruped Bird Dog x 10 each side
2a. Alternating crab reaches x 8 each side
2b. Alternating lateral lunges x 12 each side
2c. Plank alternating forward step with t-spine rotation x 6 each side
3a. BW Squats or Squat Jumps x 10
3b. Beast forward/backward walk x 8 each side
3c. Supine alternating leg lowers x 10 each side
STRETCH!