For the past few weeks, my wife and I took a little vacation up north to the Adirondacks in NY. We try to get up there ever year to return to the place where we met. The special place with a 32 mile lake, 800 acres of hiking trials, and a rolling golf course. I was pumped for this trip. Being that I grew up in the North, all my exercise was done using Mother Nature’s gym. Mountains became my stair climber, lakes became my pool, and hauling around a 30 pound backpack became my free weights. I was ready to get out of the flat lands of Florida and become immersed with my natural habitat. Then the worst happened.
We arrived in Tampa for a 2:15 PM departure flight two hours early. This was how excited I was about making it out of Florida. The security check went smoothly without a hitch and I was looking at the plane outside that we would board. As my wife and I chose our seats, I looked at my watch to make sure we would arrive Albany at the stated time of 5:35 PM. “Enough time to make the drive and get in my day’s workout,” I thought to myself. We sat in our seats as we waited for our plane to be taxied out of our terminal but nothing happened. My wife noticed that it had began to rain (bright blue skies followed us to Tampa). I didn’t think much about it, I just wanted the plane to move so we could get above those sad clouds and off towards my destination. That’s when the overhead announce from one of the flight attendants came on and stated, “Sorry folks, but it seems that Traffic Control has noticed a severe thunderstorm has hit areas of Baltimore and the Northeast. We’re going to hold tight on the ground for a little bit while Traffic Control can determine if there’s another route.” Then two minutes later, “Looks like Traffic Control has grounded all flights heading north toward Baltimore and this flight has a new departure time of 6:50 PM or might be cancelled,” informs the attendant. “We’re going to cross our fingers for the delay. However we can’t keep you on board, so we’re going to ask everyone to return to the terminal and wait for further information about your flight.”
So, now I’m in the terminal again and grounded for another five hours. I’m a personal trainer because I love to be active and educate others on the importance of staying active. Knowing that I will be missing my workout up north has made me upset (and the fact that I’m starting off my vacation with this long delay also ticks me off). The other reason why I am in my profession has something to do with the fact that I hate sitting in one place for a long period of time, and this delay has us stuck in this terminal for another 5 hour! With this experience and extra spare time, I designed a workout for anyone else who might need a quick stress reducer due to a flight delayed.
The Traveler’s Workout
Items needed: chair, carry-on luggage/bag, music (optional)
Perform each exercise to fatigue. Then rest for 60 seconds and do a second set before going to the next exercise.
Targets: Glutes, Hamstrings, Quadriceps
Start in a standing position with feet slightly wider than shoulder width. Hold carry-on by the handle with two hands. Extend your arms straight down so they are dangling between your legs. Perform a squat, placing the weight into your heels. As you squat back up, push with your heels.
Military Pushup on Chair
Targets: Chest, Triceps
Place your hands on the edge of a chair with your hands aligned with your shoulders. Keep your toes on the ground, back and abs tight. Lower yourself to the chair without bending at the hips, so your whole body descends as one. Let your chest come to the chair and push yourself back up to starting position.
Bent Over Row
Targets: Latissimus Dorsi, Biceps
Place one hand on the chair as your bend forward at the hips. Keep your knees bent and your back straight. Grasp the carry-on with your other hand. Pull the carry-on to the side of your chest as you keep your arm close to your side. Lower the carry-on back down smoothly back to starting position.
Targets: Abdominals, Lower Back
Place your forearms and toes on the ground. Keep your back straight and even with the rest of your body. Elbows should be under your shoulders. Lift your hips off the ground and bring them aligned with your shoulders and ankles. Hold the position till fatigue.
Standing Side Crunch
Stand with your feet narrower than shoulder width. Hold the carry-on with one hand by your side and hold your other hand by the side of your head. Crunch your body down to the side, opposite of the carry-on. Slowly return back up to start.