5 Doctor-Designed Exercises You Can Do With Just Your Suitcase

Most hotels today have a gym for guests. But how can you continue to work out while traveling when you're not staying at a hotel?

Whether you're in home-like vacation accommodations or prefer to exercise while social distancing, it is possible to work out with just your suitcase. There's no need to spend money on travel weights.

So pull your luggage out of the closet or from under the bed, and complete this doctor-designed exercise routine with your suitcase. Do three sets of 10 reps or four sets of 8 reps for each exercise, according to your comfort level.

Suitcase Carry

Grab the suitcase in one hand, and pick it up by the handle either vertically or horizontally, so the wheels are off the ground. Next, pull your shoulder back and down. Think of driving your shoulder towards your back pocket to ensure you are not rounding forward and straining the wrong muscles.

Then, push your belly out as far as possible to engage your core. Start to march in place, ensuring not to tip the suitcase too far over to either your left or right. If you have the luggage in your right hand, you want to resist the weight pulling you to your right. Don't overdo it and bend too far to your left.

The Zercher Hold Squat

Take your suitcase and place it on your arms, with your palms up. Keep your arms at a 90-degree angle without letting your arms fall. Then, set your feet in a shoulder-width stance with your toes either pointing forward or slightly out. Before squatting, engage your core by pushing out your belly.

Now squat, keeping your knees over your toes, and don't let your knees buckle in. Next, check to see if your toes are pointing straight ahead and are moving parallel to the floor. Lastly, when squatting, imagine you're about to sit in a chair without your toes coming up to maintain the proper position.

Remember, if an exercise is causing pain, don't push through it. Pain is not weakness leaving the body. It is the body's way of telling you something is wrong and that you should stop.

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