In my recent blogpost “I am a Foodie Pilot” I talked about my special eating habits to stay healthy. Many of you also wondered about my fitness program when being busy traveling. In this blog post I want to convince you that it does not take much time to do an efficient workout. Together with my personal trainer Timo @theshapeofyourlife I show you my #hotelfit workout at Hotel Otto in Berlin.
Regular physical exercises are vital to loose weight, to gain muscles and to stay fit. But the major key to success is your diet. 70% counts your food and only 30% your sport activities! I can understand that this might sound shocking, but this is the truth. I only workout 2-3 times a week. It is usually a intense workout in my Crossfit box or a personal training with Timo when I am at home. I always give my body one day rest in between workouts.
Inflight having a healthy crew meal
When I am on duty my time is limited and sometimes there is no gym in the hotel. In this case I do a workout in my hotel room. You will be surprised about how many exercises you can do without big and heavy tools.
I can really recommend to get a suspension trainer. Ask Timo about the different models on the market. The equipment works great at home, outdoors and in hotel rooms. You can adjust the intensity and the complexity of the exercises. This tool requires a good tension of your whole body and fits easily in a suitcase. Additionally I use Thera-Bands for some exercises.
My example full body #hotelfit workout lasts approx. 30 mins. This workout actually saves time since you do not need to go somewhere, you do not need to wait on tools and nobody will stare at you. Turn on the music and enjoy your personal workout.
Let’s get the workout started
Please watch the video for the execution of the exercises. Make all the exercises controlled and according to the motto: quality before quantity!
[youtube https://www.youtube.com/watch?v=OUxAqzJx2yQ?rel=0]
The warm up consists of three rounds of:
15 x Jumping Jacks, 10 x Air squats and 5 x Burpees
To keep it simple: each exercises consists of 3 sets with 10 repetitions. Between each set you may rest for 1 minute.
Push Press
For your chest and triceps!
The best exercise ever and you can do it everywhere. Tense your body and make your stomach hard. 2 seconds down, chest touches the ground, 1 second up. Hands are a little bit more than shoulder width. Spread your finders for stability. I put my feet on a small stool which increases the intensity.
Push press: 3 sets of 10 repetitions
2 seconds down, chest touches the ground, 1 second up
Dips
For your triceps!
Take a stool, chair or low table to do this exercise. Place your hands in line with the shoulders. Make sure your elbows stay in line and to not move outwards during the movement. Your lower and upper arm should build a 90° angle when you are at the lowest position. 2 seconds down and 1 second up.
Dips! 3 sets of 10 repetitions. Timo takes care about my execution
Elbows behind the shoulders, Upper and lower arm build a 90 degree angle
TRX pistol squats
For your legs!
Regular air squats, but only with one leg. The suspension trainer supports your stability and makes the exercise easier. Make sure you are in line with the robes and your knee, which flexes, does not move in or outward. Keep a straight upper and lower back. Do this exercise slow and controlled.
TRX pistols – Squats with one leg with a suspension trainer
TRX crunch
For your abs!
So much fun and your abs will burn. This exercise can be done in numerous variations. Your whole body need to be tensed. From a blank position you move your butt explosively up while your legs remain straight. Rest for a second at the highest position and than move slowly back the blank position.
Crunches with the TRX suspension trainer
Legs and arms straight. Butt up! Hold at the highest position for one second!
Curls
For your biceps!
You may either use the TRX or the Thera-Bands. When you train with the TRX make sure your body is tensed and only your arms move. You can adjust the intensity by moving forward and backward with your feet. Most important is that your elbows stay high and in line with your shoulders. When you use the Thera-Bands please take special care that your wrists are in line with your lower arm and do not move.
Bizeps curls with the TRX. Keep elbows high and arms in line with the shoulders!
Alternative: Bizeps curls with the Thera-Band
Back
For your upper back!
This exercises is great when you have problems with your upper back. Since I sit a lot during work, I have to work on my back, so that my posture stays in shape. Your elbows stay attached to your body. You will feel it in your arms and upper back. Keep your back straight. With the Thera-Bands you can do many other great exercises as well.
Great exercise with the Thera-Band to strengthen the back
Keep your posture straight and elbows attached to the body!
It is really important to do all movements in a proper way. Otherwise you may harm yourself in the longterm. Thats is why I really recommend to book a personal trainer who can help you with your deficiencies. I have been hitting the gym for over six years now and I am still not perfect in all executions.
I hope that I could convey the message, that it does not require a lot of time to do sport. If your schedule is tight and you do not have the time to go somewhere, take your home or hotel room as a gym instead. Your body weight is the best exercise tool you can have.
Personal trainer Timo:
Web: www.theshapeofyourlife.de
Instagram: @theshapeofyourlife
Hotel in Berlin: Hotel Otto Berlin
Meet my good friend and personal trainer Timo!
What is your favorite type of sport?
Your Pilot Patrick
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Making of Facebook live video:
https://www.facebook.com/video.php?v=1236239716441622
