WALL BRIDGES

HOW

  • LAY ON YOUR BACK WITH YOUR HANDS PALMS DOWN ON YOUR SIDES
  • HAVE YOUR FEET NEAR A WALL
  • WALK YOUR FEET UP THE WALL UNTIL YOUR KNEES ARE AT A 90 DEGREE POSITION
  • RAISE YOUR HIPS TO THE CEILING AND:
  • TIGHTEN YOUR CORE
  • TIGHTEN YOUR GLUTES
  • THEN LOWER YOUR HIPS BACK TO THE FLOOR AND RELAX ALL YOUR MUSCLES
  • REPEAT THIS EIGHT TIMES IN THREE SETS


BENEFITS

  • STRENGTHEN CORE
  • TIGHTEN AND TONE LOWER ABS
  • STRENGETH AND TONE GLUTE

"Whether you’re in the airport, hotel room, or just out of your gym element because you’re seeing the world with Traveling Culturati, Traveling doesn’t have to derail your fitness goals!" 

Fit Pro, Naledi Sesinyi

PUSH THE WALL

HOW


  • WALL PUSHUPS START WITH YOU STANDING FACING A WALL
  • TRY A DISTANCE THAT IS ABOUT 1-3 FEET AWAY
  • KEEP YOUR STANCE OF LEGS HIP WIDTH APART
  • PLACE HANDS ON THE WALL FULLY EXTENDED ABOUT SHOULDER WIDTH APART
  • FLEX YOUR ARMS AT THE ELBOWS LOWERING YOUR FACE TO THE WALL
  • REPEAT EXTENDING YOUR ARMS AND AWAY POSITION FROM THE WALL
  • IF YOU CAN REMEMBER TO TIGHTEN YOUR CORE
  • DO 3 SETS OF 8


BENEFITS

  • •UPPER BODY WORKOUT
    •TONE YOUR BACK
    •STRENGTHEN YOUR ARMS AND BACK
    •IMPROVE CORE STRENGTH

DANCE LIKE NO ONE'S WATCHING


HOW

  • In the privacy of your room dance like you're one of Beyonce's back up dancers.
  • Put your back into and work up a sweat.
  • You should dance for at least 20 - 30 minutes



BENEFITS

  • Promotes heart healt
  • It's convenient
  • Gets your blood circulation in areas that were sedentary
  • Prevents jetlag and stiff muscles
  • It's low impact on your joints all while promoting joint health and mobility

Fit Travel Tips

Long Flight Recovery

We're activating and mobilizing after a long trip to your destination with Wall Sits and Planks. 


Wall Sits

Stand with your back against the wall and then slide down into a sitting position at a 90 degrees maximum angle. You'll keep this pose for 20 seconds or as long as you can and repeat 1 to five times.


Elbow Plank

Lie on the floor on your stomach with your arms near your chest, then raise your body supporting your weight on your forearms and on your toes, keeping your back straight. You'll hold this position for 20 seconds or as long as you can and repeat 3 times.

BENEFITS
Body weight resistance is key to keeping your body moving as often as you can before sitting for a long time. These exercises will help your body recover from being sedentary and mobilize the core which is important for strength and stability.

PLIE SQUATS

HOW

  • Standing erect and with good posture, place your feet shoulder width apart and point your toes outward
  • Shifting your weight to your heels, lower your body into a squat, making sure you are not leaning forward
  • If needed, you can balance yourself with a wall and/or use a chair or the edge of the bed
  • Do three sets of 8 repetitions


BENEFITS

  • Tones your inner thighs
  • Engages your gluteal muscles
  • Activates your core
  • Good for blood circulation
Fit Pro Naledi Sesinyi

Fitness Pro, Naledi Sesinyi

Airport Fitness

We spend a lot of time at the airport waiting for our flight, let's make use of our time and stay fit and healthy.


SQUAT SITS & STAND-UP'S

Start with your feet hip-width apart and sit down. Drive your weight to the back of your heel and not the front of your foot. Engage your core and with a controlled motion sit down. Reverse for your Stand-Up's. Drive your weight to the back of your heel, engage your core, without leaning forward stand up in an erect position as you thrust your hips forward. Do 10 to 15 reps for each hour you're waiting.


AIRPORT LAPS

Pick a starting and ending point and walk as fast as you can or do a light jog. Do 3 laps for every hour you're waiting for your flight.


BENEFITS

Body weight resistance is key to keeping your body moving as often as you can before sitting for a long time. The laps will keep your heart healthy, improve your mood and keep you energized. Your body will thank you for it.

WALK THE WALK

HOW

•BUILD TIME IN YOUR TRAVEL SCHEDULE TO BRISQUELY WALK FOR 30 MINUTES
•YOU WANT TO WALK AT A PACE THAT MAKES IT DIFFICULT TO SING OUT LOUD
•YOU WANT TO WALK THE WALK AND TALK TO A WALKING BUDDY
•WEAR CROSSTRAINERS OR RUNNING SHOES


BENEFITS

•KEEPS YOUR TRAVEL HEART HEALTHY
•ACTIVATES YOUR MUSCLES WITH LOW IMPACT
•PREVENTS NEGATIVE SIDE EFFECTS OF TRAVEL LIKE JET LAG, STIFF LEGS OR BACKACHE
•ENERGIZES YOU FOR TRAVEL ACTIVITIES WHEN YOU LAND
•YOU GET TO EXPLORE YOUR  NEW TRAVELING CULTURATI DESTINATION!