The Suitcase Workout

Hey Guys!

I know I just recently posted about being active while traveling but some fellow co-workers shared this "Suitcase Workout" and I had to pass it along.  It is such an innovative idea to use something so simple and create it into a quick hotel workout.  As an added challenge, pack in some clothes or weighted items that will force you to balance and engage your core as well.  You might even be able to think of a few new exercise that you could share with us.  

P.S.  Keep an eye out for our sun damage screening to be hitting the front desk soon!!

Perform the exercises as a circuit, doing each for 45 seconds and moving from one to the next with 15 seconds of rest. Complete them all and repeat the circuit. Do up to 6 circuits total.

Bear Hug Squat – Stand with your feet shoulder-width apart and bear-hug your suitcase to your chest. Push your hips back and lower your body until your thighs are parallel to the floor. Stand up and repeat the move.

Suitcase Juggle - Place the suitcase on its side on the floor in front of you with the handle facing up. Bend your knees slightly, push your hips back, and bend forward so your back is flat and your torso is between 45 degrees and parallel to the floor. Grab the suitcase handle with your right hand, pull it towards your chest, and then release it, catching it with your left hand before it hits he floor. Continue alternating back and forth as you “Juggle” your luggage.

 Suitcase Side-to-Side Overhead Press- Begin in a kneeling position and place the suitcase on your right shoulder with one hand on each side. Brace your abs and glutes and press the bag overhead as your transfer it to your left shoulder. Continue alternating sides.

Suitcase Rolling Lunge- Stand the suitcase vertically on the floor with its telescoping handle fully extended and facing you. Grab the handle with your right hand and push the bag forward as you take a large step with your left leg. Lower your body until your left knee is bent 90 degrees and your right knee nearly touches the floor. Return to the standing position and repeat.

Suitcase Mt. Climber – Position the suitcase in the floor so you can slip the toe of your foot into the top handle as you assume a pushup position. Your body should form a straight line from your head to your ankles. Brace your core and drag the suitcase forward as you bring your knee close to your chest as close as you can without rounding your back. Switch legs each circuit.