Top 10 Hotel Room Workouts

We all know that keeping fit while on the road isn’t easy. Sure, walking all day sightseeing is good exercise but it’s not the same as a high intensity workout which gets your heart rate up and builds muscle. In November 2009, I discovered Bodyrock.tv and since then have been doing Zuzana’s body weight workouts, many of which are perfect for when you have limited space such as in a hotel room. Most of the workouts take around 12-20 minutes (plus 5-10 minutes warm up) so there’s always time to squeeze a workout into your day.

Top 10 Hotel Room Workouts

These free workouts replaced my gym membership and I highly recommend giving them a go if you want to get fit while travelling. There are free iPhone apps which you can use to time your workouts. I use the Gymboss app.

Psychopath Workout

This is a 20 minute Tabata style workout. Set your timer for 8 rounds of 10 seconds of rest followed by 20 seconds of exercise. Repeat for each exercise.

  1. Burpees 
  2. One Leg Dead Lift and Jump Up
  3. Mountain Climber
  4. Side Crunch (switch sides after each interval)
  5. Side Lunge Touch Down

Click here for full instructions.

Sweat and Muscles Workout

Set your timer for 4 rounds of 60 seconds followed by 30 seconds. Do each exercise and then repeat twice. There is no rest period in this workout.

  • 60 seconds – prisoner squats with knee up
  • 30 seconds – push ups
  • 60 seconds – knee ups (or skipping)
  • 30 seconds – burpees
  • 60 seconds – side lunge touch down
  • 30 seconds – mountain climbers
  • 60 seconds – leg lifts
  • 30 seconds – side jump squats

Click here for full instructions.

Hot Girl Fight Workout

Set your timer for 4 rounds of 10 seconds (rest) and 50 seconds (exercise). Repeat for each exercise for a total of 20 minutes.

  1. Flying High Knees
  2. Side to Side Pike Jumps
  3. Reverse Crunch
  4. Side Step Up
  5. Super Girl Push Up

Click here for full instructions.

Booty Shaping Workout

This is a high intensity 12 minute workout. Set your timer for 18 rounds of 10 seconds (rest) and 30 seconds (exercise). Do each exercise then repeat (for a total of 6 sets).

  • Commando Pushups
  • Squat and Push Kick (you don’t need a sandbag)
  • Single Knee Tuck

Click here for full instructions.

600 Rep Workout

This is a time challenge with 10 exercises and 60 reps for each exercise. Do the 600 reps as quickly as possible but make sure you keep good form.

  1. Half burpees with calf raise
  2. One leg push ups – 30 on each leg (I do them on my knees)
  3. Jump lunges (touch the ground slightly with your back knee)
  4. One leg dead lift – 30 on each leg
  5. Crunches with leg extension
  6. Prisoner squats and front kick
  7. One leg tricep dip
  8. One leg jump knee up – 30 on each leg
  9. Chest lift
  10. Over the chair kick – 30 on each leg

Click here for full instructions.

Fierce Workout

This is a time challenge. Do 4 rounds of the following exercises.

  • Jump Squats with Diagonal Touchdown – 20 reps
  • Skater – 15 reps on each leg
  • Reptile – 20 reps
  • One Leg Hop Kick – 20 reps

Click here for full instructions.

Sweet Punishment Workout

There are 2 parts to this workout.

Part 1 – Set your timer for 6 rounds of 10 seconds (rest) and 30 seconds (exercise). There is only one exercise in this interval workout – backward lunge, jump up.

Part 2 – This is a time challenge. Complete 3 rounds of:

  • Regular push ups – 10 reps
  • One jump forward, two back – 30 reps
  • Side crunch – 20 reps each side

Click here for full instructions.

Sexy Summer Body Workout

This is a 20 minute workout with 20 exercises and 1 minute per exercise (no rest period).

  1. Prisoner squat and kick
  2. One leg push up
  3. Bicycle
  4. One leg dead lift
  5. One leg dead lift
  6. Tricep lift (on chair)
  7. Side lunge jump
  8. Side lunge jump
  9. One arm push up
  10. Get up
  11. Side crunch
  12. Side crunch
  13. Dive bombers
  14. Jump lunges
  15. Knee tucks
  16. Pike presses
  17. Lying bent knee raises
  18. Plank on elbows
  19. Lying straight leg raises
  20. Santana push ups

Click here for full instructions.

Sexy Abs Workout

This is lower in intensity compared to the other workouts. It’s a time challenge consisting of 8 rounds of the following 4 exercises.

  1. Prisoner Squat with Knee up – 20 reps
  2. Santana Push Ups – 10 reps
  3. Jump Rope – 100 skips as fast as you can
  4. Plank Knee tucks – 20 reps

Click here for full instructions.

Fast Burn Workout

Another time challenge, this one is great for cardio and abs. There are 4 exercises which you need to complete as quickly as possible (with good form).

  1. Climber’s Lunges – 50 reps
  2. Pike Jumps – 100 reps
  3. Ab Exercise – 50 reps
  4. Leg Switch – 100 reps

Click here for full instructions.

Zuzana is also passionate about travel and her and her husband Freddy have lived in Canada, Czech Republic, Malta and the US (although they recently broke up) all the while making a living online with their blog. A dream lifestyle if you ask me. Have you tried the Bodyrock.tv workouts? What do you do to keep fit while travelling?

10 Reasons to Get Out of The City

If anyone is guilty of not venturing past the city limits it’s me. Vibrant cities with their cafes, grand squares, interesting architecture and historic museums as always had the most appeal to me but I’m slowly moving away from that and discovering the country isn’t just for country bumpkins after all.

Here are my top 10 newly discovered reasons for getting out of the city:

  1. Deserted beaches

    Goode Beach Albany Australia

  2. Lakeside villages

    Hallstatt Austria

  3. Historic locations 

    Auschwitz Near Krakow Poland

  4. Peaceful lakes

    Lake Bohinj Slovenia

  5. Beach sunsets

    Sunset in Makarska Croatia

  6. Mountain sunrises

    Mountain Sunrise in Tirol Austria

  7. Fairytale castles

    Chateau de Chantilly France

  8. Mountain views 

    Mieming Austria

  9. Secluded waterfalls

    Waterfall at Vintgar Gorge Slovenia

  10. Tidal islands

    Mont St Michel France 

10 Best Cities to Live in 2011

The Economist Intelligence Unit has just released their annual rankings of the best cities in the world to live in. They determine the rankings based on 5 factors: stability, health care, education, infrastructure, and culture and environment. It seems to me that most cities in most 1st world countries would have similar ranking when it comes to these factors but maybe I’m wrong.

Canadian and Australian cities dominate the top of the list and the only European cities in the top 10 are Vienna and Helsinki. Here’s the 10 best cities to live in for 2011:

  1. Vancouver, Canada
  2. Melbourne, Australia
  3. Vienna, Austria
  4. Toronto, Canada
  5. Calgary, Canada
  6. Helsinki, Finland
  7. Sydney, Australia
  8. Perth, Australia
  9. Adelaide, Australia
  10. Auckland, New Zealand

I guess I would consider all these places to be pleasant enough but I couldn’t see myself living in any of them, except maybe Vienna or at a stretch Sydney.

From a travellers perspective, living in Australia just doesn’t work for me and I’m sure living in Canada would be the same. I want to be able to explore new countries and new cultures on a regular basis and there’s not much chance of that if I’m based in either of these countries.

If you aren’t interested in travelling, then I could understand the appeal a little more but I don’t understand people who don’t want to travel 😛

You can read a pleasant brief summary of the the so called best cities at Shelter Offshore or watch a slideshow here.

Best Cities to Live 2011

Photo credit: ecstaticist

Dream Road Trips

Dream Road Trips Lonely Planet just published an interesting article about the ultimate driving holidays. I love road trips and have taken one each year for the past 6 or 7 years. Trips I’ve taken have ranged from 10 days to 6 weeks and for me, the longer trips have been the most satisfying. The freedom you get from having a car is unbeatable and if you are travelling in a group, it can work out to be quite affordable.

My favourite road trip so far was earlier this year when I drove from Paris to Budapest in 2 days and then slowly made my way back to Paris over 6 weeks, spending time in Hungary, Czech Republic, Germany, Austria, and Italy. I’d wouldn’t normally visit so many places in such a short time but it was fun to travel like that for a change.

I’ve also done the east coast Australia trip mentioned in the LP article. Brisbane down to Melbourne in 10 days, stopping off at just about every beach along the way.

The 2 LP road trips I would most like to do are the Amsterdam to Istanbul trip and the Cape Town to Cairo trip. Both would be amazing with an incredible range of things to see on each route. Looks like my travel to do list is going to get longer and longer.

Rolf Potts No Baggage Challenge

Rolf Potts No Baggage Challenge I first heard of Rolf Potts when I saw a video of him discussing the vagabond lifestyle. I found it truly inspiring and it really got me thinking about long term travel and how I can make it part of my life. Rolf’s current vagabond experience is a 6 week journey around the globe without any luggage – the No Baggage Challenge. No backpack, no ‘man bag’, no plastic bag, nothing. It’s a fascinating idea and I’m really looking forward to seeing how he is going manage.

I know when I travel, I take things I don’t really need and it’s a complete waste of space and energy to carry them. I’m not sure I could survive without any luggage at all but it would definitely make for an interesting experience and enable you to focus on the travel experience and nothing else.

Rolf is being sponsored by BootsnAll, a hugely popular indie travel site and forum worth checking out if you are interested in independent travel.

What’s Up Next

Louvre PyramidAs a soon to be vagabond, I am busy making plans to be free from my current life. All is going well and before long, I’ll be conquering the world.