Chances are you travel a lot, flitting around the world to play in poker tournaments, going wherever the wind and the winnings takes you.
But here's the thing: it's hard to live healthy while on the road. You know it and we know it. Traveling is fun, and playing poker for 12 hours a day is just about the best job one can have. It's not even a job, really. But it is also not conducive to a healthy lifestyle.
You're sitting a lot, and you're eating a lot of bad food, and before you know it, your flitting has turned into fat.
We'll focus on helping you eat better on the road in upcoming posts, but today, we're going to give you a body-weight workout that you can do in the privacy of your hotel room, with no weights at all. Seriously. All you need is your body.
Do these exercises three or four times a week while traveling. Heck, do them daily, if you want. It'll help maintain your health and perhaps even shed a few of those White Russians you drank last night.
One tip: If you're the type who hates exercise, try to focus on the enjoyment of moving, and of the actual movements in these exercises, rather than thinking about the fact that you're working out. Studies have shown that people who focus on enjoying just moving and doing things are more likely to enjoy them than those who focus on the bigger picture. And it's true; it absolutely worked for us.
Air squats - 10 reps
Stand straight up, feet should width apart. Slowly lower yourself down until your legs are at least parallel with the floor. If you can do deeper, do so. The squat is just about the best single movement you can do, because it gets the blood flowing and ignites your body's internal fat-burning combustion engine. Make sure to look at others for examples of proper form, and really work on going as low as you can.
Lunges - 10 reps
Still standing, take a step forward with the leg of your choosing. Step far enough out that you feel the burn in your hamstrings as you lower yourself closer to the ground. Back up, then do the other leg. 10 reps on each leg here.
Push Ups - 10 reps
Just your standard pushup, but be sure to focus on proper form to get the most out of it.
Sit up - 10 reps
Again, this is just a regular sit-up, but focusing on the form and movement will help you burn more.
Side Lunge - 10 reps per side
This is like the forward lunges we did earlier, except we're stepping out to the side, and therefore working entirely different muscles. Do 10 reps on the right leg, then switch to the left leg. Watch the video below if you need help.
So here's the fun part of this workout.
When you first begin, you might be able to only do this cycle one time. And that's okay. You have to start somewhere.
But we're going to add a little Crossfit magic up in this bad boy.
We'd like for you to do at least three sets of this entire workout, with 60 seconds of rest between each set. Time yourself using your iPhone or your watch. Write down the total time that it took you to complete the three sets.
The next time you do the workout, you'll be competing against yourself. Do the three sets and try to beat your previous time. Eventually, you'll be absolutely smoking your time, and you can kick it up to 5 rounds.
Or if you REALLY want to have some fun, go true Crossfit style and do AMRAP - As Many Rounds As Possible. Give yourself a 15 minute time limit and complete the entire workout as many times as you can. Write down your score (how many times you finished the workout), and then try to beat that score on future days.
Adding a little competition to any workout--even if it's you competing against yourself--is a fun way to drive yourself forward.
And there you have it: a body weight workout that you can accomplish in your hotel room, on the beach, by the pool or anywhere else you have a little free space.
And don't put off starting this tomorrow, or next week, because those days may never come. You'll keep pushing them off. Start right now. Get up off the laptop and do this workout, and get your blood moving and a sweat going. You'll feel better once you've started, we promise.
And once you've started, it is so much easier to just keep going. Before you know it, you'll be the sexiest human being at the table.
What do you think?