Craig Ballantyne: Hi this is Craig Ballantyne from turbulencetraining.com and ttmembers.com. And coming to you from very small hotel room in Sydney, Australia. And today I'm going to show you how to do exercise in a hotel room obviously there is a lot of busy travellers that our teaching members and turbulence training users so you probably go to the hotel and you can get to the gym may be some of them 24 hours or may be really shorts or made the reason what it all and you want to do something in your hotel room quickly well of course you can do something with body weight exercises that we used in turbulence training so with the set up and me trying to take this all my self we are going to do whatever we can do get workout, I just got off with three hours flight in from New Zealand and you can get some exercise going forward to go next -- to the city.
So the first thing we are going to do is we do with all workouts and start with our squatting. First squat is a great one here or any type of squatting with the arms up, if you get the shoulder blades together, work with the upper bag, total body warm up, stretch through the chest, pushing into back down and back as you sit back and if you are sitting into a chair. Whatever it lovely are you at choose a right squat for you can even squat out of the bed, just squat again and up, just like that if your beginner needs and help getting up from your squats. Same with the push ups you can use the bed here do a push ups beginner level push ups. Because now you guess now you are not going all the way flat down to the floor you taking something load off where as if you showing up course up on the floor full push ups are on the bed and I'll another get warm up exercise, 10 repetitions for that well there as well.
Unfortunately and here we don't have anything setup or we can do rows, some underneath the bed or anything like that so we are going to have to sit or stick ups just like that to warm up the upper back that my shoulders little bit sore from all the surfing that I have been doing, so this is the good exercise get mobility and back into my shoulder. Everyone know shoulder base together is sitting on the plan for long time and awkward positions because that I want to touch the guy next to me so again this is little tight in the upper back and that type of moment is a great warm of exercise. Now we got three exercises to warm up by entire body the squat, the push up and then the sit up and now my upper back, my legs, my chest, in my abs are all -- so what are the main exercises that we are going to do. We are going to be step up so this is the nice highest step up on to this bed for me; I can make it even harder by dropping down little bit. If you are teaching member from the February 2007 workout we use something called deep step up and this is about deep as gets and up and deeper you go the more as going to worth back in your leg, so becomes really powerful exercise, very good single leg strength exercise body weight you can do in your hotel room.
Okay, so I'm do about 12 or 15 reputations for me for the exercise obviously beginners that are going to do last end -- in this level you get tired about all reputations and then switch license to all same -- the side. Then I like to offer obviously the lower body and upper body exercises, so we're doing different type of push up, may begin to do closer reps. So with the closed rep it can right up front here getting your hands about just about shoulder with the part. What is that, we can go to a wider grip with a hands right out and wider grip even make work you at dumbbells little bit harder.
Now one exercise that you might think about doing for your upper body in your hotel room is this type of dip but I put to shoulder in terrible positions so don't do that exercise in the Gym, at home, in the hotel room. Don't do he dips with your arms behind yourself like that. You just really risking a chance of getting shoulder injury. We got step ups or push ups its difficult for me again I'm filming this for myself so I can't come up with some great angles so what we are going to do is just so as some exercises, you might loose a little bit so into this squat that can be another lower body exercise, obviously you did have to do with standing on the bed were I just want to show you at and then other exercises for the lower body included our good mornings, also really raise the hamstrings, stretches are among great after a long flight.
Push the hips back, stretch the hamstrings -- come back up. Okay so these with abdominal stationary exercises as well those some of my favorites such as stepping up so with your hotel room workouts with body weight your limited only by a little bit by equipment but by your imagination you knowledge of all the exercises that I have in the six month body weight workout so that's the start of how to do hotel room workouts have been try to show you some more as we -- while travelling here but for now that's it I'm go and export the -- this is Craig Ballantyne from turbulencetraining.com and ttmembers.com.
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