Fit for Takeoff

The April-May 2010 issue of MetroSource , an upscale business guide for New York City and Los Angeles, includes an article that I wrote entitled “Fit for Take-Off”.  It’s about exercising when you are away from home and gives you a great Hotel Gym Workout.  I thought I’d share it with you here– especially for everyone outside of MetroSource’s distribution area.  

Traveling on Madonna’s “Sticky and Sweet” tour gave me a chance to experience a lot of hotel gyms. Guest conscious establishments, like the Four Seasons and Ritz Carlton, know their guests are fitness savvy and provide their gyms with amazing equipment.  Regardless of where you’re staying, most hotels with a gym will provide you with hand weights and dumbbells for working out.

Fit for Takeoff

MetroSource Magazine

Most of my clients are gearing up for bathing suit weather with spring just around the corner. Since it’s also a time for travel, I’m giving those of you who have some training a “portable workout” that is primarily dumbbell-based because most every gym has them.

I love coming back from a trip feeling energized and more fit than when I left. You will too, if you take this program along with you. It’ll help you knock out your training anywhere. For those of you who are just getting started, you may need some instruction first, but don’t use this caution as an excuse to sidestep exercise. Almost anyone can use cardio equipment and do simple abdominal and floor exercises.

Workout Notes

Warm up for each weight workout with five to 10 minutes of cardio. Complete three sets of 12 repetitions for each weight exercise. Target three sets of 25 reps for each abdominal exercise. If you can’t do that, set a benchmark that’s just above what you think you can do and shoot for that number. Do 20 to 40 minutes of “interval training” on your cardio days. If you don’t have the endurance or time for a 40-minute stretch, get up, grab some coffee and hit the gym before breakfast for a 20-minute cardio blast, then come back at the end of the day before dinner and give yourself another 20 minutes. (As an added bonus, you won’t feel guilty if you eat dessert.)

The Workout

Day 1: Chest & Triceps

Flat bench, dumbbell chest press

Incline bench, dumbbell chest press

Flat bench, dumbbell flys

Decline pushups

Triceps dumbbell kickbacks

Triceps bench dips

Day 2: Cardio & Abs

Bent knee leg raises

Oblique crunches

Crunches

Day 3: Back & Biceps

Dumbbell row

Pull ups: narrow & wide grips

Dumbbell biceps curl

Dumbbell hammer curl

Day 4: Cardio & Abs

Knee-in on bench

Stability ball abdominal crunches

Stability ball oblique crunches

Day 5: Legs & Shoulders

Squats and lunges

Leg extensions

Seated dumbbell shoulder press

Side deltoid: Seated lateral raise

Front deltoid: standing forward raise

Posterior deltoid: seated bent-over raise

Day 6: Cardio & Abs 

Flat bench crunches

Flat bench bicycle

Flat bench Russian twist

Train your Body. Train your Mind. Tame your Tongue.

Information on this site is not a substitute for consulting a licensed medical professional or nutritionist. Never begin and exercise or nutritional regime without consulting your health care provider.