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Welcome to the Elite Road Warrior Podcast Episode 056 show notes! This week is an interview with Jeff McMahon, founder of Total Body Construction, about maximizing your time at a hotel fitness center, regardless of what it hands you.
You Can Listen to the Elite Road Warrior Podcast on the Following:
What You Will Learn In This Episode:
- the MOVE energy habit and the INCREASE M4X Formula
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Run More – think cardio and getting your heart rate up
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Lift More – think strength training and getting your body stronger
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- How to get a good workout with limited time in a fitness center
- How to leverage resources that are in almost every fitness center
- How to begin getting in shape even if we are very out of shape
- What to do if the fitness center is busy
- Three Categories of Run More/Lift More
- Category #1: Almost-Always-Have-Items Every Fitness Center Has Available
- Treadmill – walk mostly at the highest resistance / walk then alternate with body weight exercises
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Eliptical – not as hard on your knees / hard resistance for two minutes then light resistance going fast for two minutes
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Dumbbells – chest / arms / legs
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Yoga Mat – stretching
- Category #2: May-Have-Items Many Fitness Centers Have Available
- Stationary Bike – lower body / heart / caution – balls of feet tension
- Cable Machine (triceps / chest / back with pull-ups, planks standing up, etc) – total body workout
- Stability Ball – use for bench for more balance / find one for your height (up to your knee) / crunch support
- Medicine Ball – meant for plyometric (explosion) / rotation (Russian twists) / use for push-ups / lunges and twists (see photos)
- Category #3: Surprising Items You’ll Find in a Fitness Center
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Kettle Bells – origin Olympic – kettle bell swing x time to use your entire body / caution – bumping your body / grab middle of handle / shoulder press / lunges / pushups
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Ropes – (aka: battle ropes) – time and higher reps (UFC / Boxers) bend in a squat doing waves for core / arms / legs (3-5 min then rest 20-30 sec) – burst activity
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Row Machine – cardio light on your joints (swimming / martial arts then rowing for cardio light on your body) caution – lower back pain with bad form
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Bosu Balls – jump / stand / push-ups / squats / kickbacks – slower for range of motion
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Check out these HOTEL FITNESS CENTER photos:
More About This Episode:
Jeff McMahon’s Total Body Construction
Elite Road WarriorFitness Center Videos:
Surprising Fitness Center Video
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