In the month of January we’re sharing easy ways that you can stick to your New Year’s Resolutions while traveling to Boston and staying with us at the Inn at St. Botolph. To help you get the most of our fitness center, Lead Personal Trainer Jesse Kurisko, from Fitness Together, has put together a workout routine specifically for hotel guests.
When traveling, it is easy to get disrupted from your normal fitness routine. Just because you're breaking from the norm doesn't mean you have to give up your fitness goals, even for a day. Take advantage of your hotel gym and make the most of your visit. A good workout will reenergize and detoxify your body. If you're working towards a larger goal, simply keeping consistent with your workout routine can make a great deal of difference in your long-term success. Don't know what to do other than cardio? Give this resistance training circuit a try at the Inn at St. Botolph.
Warm up for 5 minutes on the cardio machine of your choice, with the goal of breaking a sweat within 5 minutes.
Perform the following exercises in a circut, starting from the top. After each round, hydrate with water and rest for a maximum of 2 minutes. The Inn has complimentary bottled water available in the fitness center mini fridge, so you don't have to worry about carrying it with you. Repeat the circuit 3-5 times. Between each exercise, try not to rest longer than a minute.
Goblet squats: Hold a weight at each shoulder as if you were making a goblet out of your hands. Stand with feet shoulder width apart and squat by lowering your hips down and back until reaching about seat height - and then return to the top. This exercise works the glutes, hamstrings and quadriceps.
Single Arm Dumbbell Row: Holding a weight in one hand, place the opposite hand on the bench over with feet shoulder width apart. Engage the core and back muscles and row by pulling your shoulder and elbow back and up away from the floor. Return the weight down in a slow and controlled manner, and repeat. This exercise works the lats, traps, and other back and shoulder girdle muscles.
Alternating leg lifts: Start by lying on your back on the floor, or on a bench. Raise both legs straight up in the air and be sure to flatten your lower back down to the ground and engage your core muscles as hard as you can. Then lower one leg at a time down towards the ground, pausing before you touch, and then return to the top. This exercise works the hip flexors and core muscles, and is great for anyone suffering from lower back pain. If you find the straight leg version too difficult, try with a bent knee at 90 degrees.
Single Arm Dumbbell Chest press: Start lying on the bench with a weight in one hand. Shift your body on the bench, towards the working arm, and extend the weight up over your shoulder. Lower the weight by dropping the elbow down and out to your side at a 45-degree angle. Press the weight back up to the top and repeat.
Single Leg RDL (Romanian Dead Lift): Start standing on one leg. Keep your back straight, and bow down until you feel a stretch in the back of your leg and then return to the top and repeat. A weight can be added in each hand if desired. Make a mental checklist to be sure to keep your back straight, think long spine, and perform the motion by hinging at the hip rather than the spine.
Biceps Curl to Shoulder Press: Start by holding a dumbbell in each hand, with arms at your sides. Curl the dumbbell up until your hands are at your shoulder, then twist the dumbbells 180 degrees and press them up over head. Return them down in 2 stages, lowering the press, rotating the wrists, and lowering the curl.
Triceps Kickbacks: Stand with a weight in one hand, bent over with opposite hand on a bench (just like the single arm row). Raise your arm up until your upper arm segment is parallel with horiztontal. From there, extend your hand, pushing the weight back and up. Be sure to keep your elbow tucked in tight to your side, and squeeze at the top.
Plank: Planking is the ultimate core exercise. Start by lying on your stomach. Get your forearms under you, flat on the groud. Pull your toes in towards your shins, lift your knees off of the ground, and then raise your hips off the ground. To do this, engage your core muscles and squeeze your glutes. Hold the plank while breathing for as long as possible.
Cool Down: Static stretches for 30-40 seconds each.
Interested in a personal training session while you're staying here at the Inn? Ask a staff member in the office for more information about Fitness Together and we'll coordinate a session for you. Fitness Together is conveniently located less than 10 minutes away from the Inn at 321 Columbus Avenue in the South End.