1. Squats or Lunges
These can be done
for high reps without extra resistance or you can use your luggage or other objects around the room for resistance. High reps
won't be as useful for muscle building but will definitely stimulate your metabolism.
2. Wall Sits
Maintain a sitting
position with your back against a wall for as long as possible (with no support - you'll only stay up by pushing hard
with your thighs). You can also hold a piece of luggage on your lap for extra resistance.
3. One-Legged Squats
These
can be done on the floor or standing on a chair for greater range of motion. Basically, you stand on one leg and squat down
as far as you can then come back up (you can hold onto objects for balance when you first try these).
4. Isometric Leg Curls
Most
motel/hotel rooms have tables. Stand in front of the table facing away from it (make sure there's nothing on top of it).
Now raise your foot underneath so that the heel of your foot is pushing against the underside of the table. Now try to push
the table up. You should feel a strong cramping in your hamstring. Hold it there for 5 to 10 seconds, squeezing hard. Relax
and repeat.
5. Bench Step One-Legged Squats
This exercise requires a chair, bench or even just a stair (as long as you have something
solid to grab onto). Move the chair in front of a solid object, like a doorframe, that you can get a good grip on. Stand on
the chair on one foot. Now, holding onto the solid object, lower yourself down into a one-legged squat. The benefit here is
that you can go further down and use your arms to pull back up if you need to. This is a tough one but a good one!
