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Going on the road as a travel nurse is an adventure, but does it have to interrupt your normal fitness routine? Even if you are staying in a hotel with a gym and pool, you might find yourself with just a few minutes between shifts to get some exercise, especially if you want to spend your off time exploring the local culture. Consider five hotel exercises that will keep you in the fitness game while you are on assignment.
The key to getting the most out a these exercises is to use your bodyweight to create resistance. What better way to accomplish that then with a push-up? You can put a spin on this classic move by using the hotel bed for leverage.
If you need to build upper body strength, put your feet on the floor and your hands on the edge of the bed. Bend your arms and lower your body towards the mattress. You may not be able to go all the way down, but get as close as possible.
If you are in better shape and want a challenge, start with your feet on the edge of the bed and your arms on the floor. This incline push-up uses gravity to enhance the effort.
The jumping jack is a practical solution if you want to work in some cardio into your routine. You can expand this move by going horizontal to work the back, gluts and inner thighs.
Lie face down on the floor. Lift your body up so you are perched on your elbows and toes with your back parallel to the floor. If you want more of a challenge, go into a full plank position like you are doing a push-up. Once your body is lifted off the floor, spread your legs open and then close.
If you are having problems making this work, try walking your feet out, moving one foot at a time, a few inches until your legs are fully open. How many you do will depend on your fitness level. Start with five and work up to more.
This is another move that engages your core and increases your heart rate at the same time. Place both hands on the floor and slide your toes down to enter a plank position like a push-up. Pull one knee up to your chest as if you are climbing something, and then move it back to start before bringing the other leg up.
Lie down on the bed and look up at the ceiling. Clasp your hands behind your head and pull your knees up so your calves are parallel to the ceiling. Extend one leg out so it hovers over the mattress and then pull it back to start as you extend the other one like you are pedaling a bike.
For an added challenge, lift the opposite shoulder off the mattress as each leg extends. The bed makes this exercise more difficult because your ab muscles strain to keep your body stable while you pedal.
A squat is a perfect exercise that you can do anywhere. Stand with your feet together and your arms extended to the front. Lower your butt towards the floor as if you are going to sit on an imaginary chair. Hold that position for a five count and then return to start. Do 15 each day to strengthen your legs, gluts and core.
Yoga is one of those workouts that you can do anywhere. Plus, it allows you to de-stress and meditate after a long shift is complete. If you’re a beginner, attend a class or two before trying poses on your own.
Being on the road as a travel nurse does not mean you stop working out. All you need is a bed and some open space to keep your muscles tone.