KAATSU While Quarantined In A Hotel Room

For who? Road warriors, competitive athletes, executives, travelers, individuals on quarantine
For what? Travel, jet lag, insomnia, stress relief

KAATSU users of the KAATSU Cycle 2.0 or KAATSU C3 are really, really fortunate, especially during the COVID-19 pandemic. If you find yourself stuck in a quarantine in a hotel or at a home due to local regulations or cross-border travel, the KAATSU the Original BFR is extremely useful to stay sane, stay relaxed, and/or work on your strength, stamina, speed and fine motor skills while in a hotel room or other location.

KAATSU users around the world have stayed pumped with KAATSU equipment while using everything from TRX straps hooked to their hotel door to water bottles substituting for dumbbells. You can also do burpees, slow negative squats, isometric exercises, the classic KAATSU 3-Point Exercises [shown below], stretch, do shoulder rolls frontwards and backwards, and/or use resistance bands tied to a doorknob while you have your KAATSU Air Bands on your arms (utilizing the Progressive KAATSU Cycle mode) or while you have your KAATSU Air Bands on your legs while doing core work.

Both the KAATSU Cycle 2.0 and newer KAATSU C3 are compact (handheld), lightweight, and can be used anywhere anytime by anyone doing anything. The standard KAATSU 3-Point Exercises on your arms or legs [shown above] are tremendously beneficial and provide a great stress relief while on quarantine.

In times of stress, especially while being forced to limit (or avoid) outdoor activities, simple leg and easy-to-do core exercises with KAATSU equipment are also a great way to stay fit, stay sane, and not gain weight.

KAATSU Walking (or KAATSU Pacing in a hotel room) can provide the same effect as significantly longer (in duration and distance) runs, jogs and walks. Simply put the KAATSU Air Bands on your legs and walk back and forth while stuck in your hotel room [see photo on left].

Advanced KAATSU 3-Point Exercises for the legs (i.e., Standing Heel Raises, Leg Curls, and Quarter Squats) are a great finisher to KAATSU Pacing.

The KAATSU Air Bands on your upper legs will result in healthful systemic effects that are felt and seen throughout your body, including your core and upper body.

But if you want to focus on your core, you do not have to do planks, crunches and other forms of abdominal work – although you can. Instead, you can do a number of simple KAATSU exercises to strengthen your lower back and tighten your core.

In fact, core and lower back exercises can comprise of your entire KAATSU training session for the day. Alternatively, core and lower back exercises can be an addition to your typical KAATSU sessions.

Core & Lower Back #1 Exercise

  1. Manually tighten your KAATSU Air Bands on your legs at your appropriate pressure.
  2. Repeatedly inflate your KAATSU Air Bands while utilizing the KAATSU Cycle mode.
  3. Stand on one foot, balancing only on your other leg for as long as possible.
  4. When your balance is lost, rest for 10-20 seconds and repeat two more times.
  5. After 3 times, balance on your other foot.
  6. This act of balancing will create instability in your core and will help strengthen your stomach and lower back.

Core & Lower Back #2 Exercise

  1. Manually tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
  2. Repeatedly inflate your KAATSU Air Bands while utilizing the KAATSU Cycle mode.
  3. Place a book on your head and walk slowly until the book falls off.
  4. Rest 10-20 seconds and repeat the walk again two more times with the book on your head.
  5. Walking straight slowly, especially on an uneven surface like a sandy beach, will create instability in your core and will help strengthen your stomach and lower back.

Core & Lower Back #3 Exercise

  1. Manually tighten your KAATSU Air Bands on your legs at your appropriate SKU.
  2. Repeatedly inflate your KAATSU Air Bands while utilizing the KAATSU Cycle mode.
  3. Stand on one foot while holding a water bottle in each hand.
  4. Hold the water bottle in your outstretched arms and stand as long as possible on one leg.
  5. When your balance is lost, rest 10-20 seconds and repeat two more times.
  6. After 3 times, balance on your other foot.
  7. In order to make this exercise more difficult, move your outstretched arms left and right, and up and down in an asymmetric manner while balancing on one foot.

Core & Lower Back #4 Exercise

  1. Manually tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
  2. Repeatedly inflate your KAATSU Air Bands while utilizing the KAATSU Cycle mode.
  3. Do planks as usual.
  4. Alternatively, tighten the KAATSU Air Bands on your arms at your Optimal SKU and do planks as normal.

Core & Lower Back #5 Exercise

  1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
  2. Repeatedly inflate your KAATSU Air Bands while utilizing the KAATSU Cycle mode.
  3. Lie on your back and slowly bring one leg one up to your stomach and hold. Grab your knee with your arms to stretch your back.
  4. Repeat as desired.
  5. Continue to lie on your back and slowly pull both your legs up to your stomach and hold. Grab your knees with your arms to stretch your back.
  6. Repeat as desired.

Core & Lower Back #6 Exercise

  1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
  2. Repeatedly inflate your KAATSU Air Bands while utilizing the KAATSU Cycle mode.
  3. Lie on your back and slowly lift your hips off the floor and hold. Bring your hips to the ground and repeat as desired.

Core & Lower Back #7 Exercise

  1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
  2. Repeatedly inflate your KAATSU Air Bands while utilizing the KAATSU Cycle mode.
  3. Lie on your back and slowly lift both your feet off the ground and hold. Repeat as desired.
  4. Lie on your back, lift both your feet off the ground, and kick your feet slightly off the ground. Repeat as desired.

Core & Lower Back #8 Exercise

  1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
  2. Repeatedly inflate your KAATSU Air Bands while utilizing the KAATSU Cycle mode.
  3. Lie on your back and slowly pandiculate (i.e., stretch and stiffen your trunk and limbs, extending your toes, feet, arms and hands as you do upon waking).
  4. Repeat as desired.

Core & Lower Back #9 Exercise

  1. KAATSU Aqua Sit-ups are used by competitive aquatic athletes with a Bosu Ball in a pool.
  2. Start horizontal in the water while grabbing onto a Bosu Ball; then climb on top of the Bosu Ball. Do 3 sets to failure.

KAATSU Master Specialist Cory Keirn DPT explains how and where KAATSU can be used…anywhere anytime, including in your car while waiting for your children. You can do the same while quarantined in your hotel room or other location:

You can use KAATSU for exercise or rehabilitation while…

  • typing an email in the hotel room
  • waiting while meals are delivered to your room
  • sitting and waiting and waiting
  • watching TV or moviews
  • doing homework or reading a book
  • stretching
  • packing your bags before heading out to the sunshine

Once you understand that exercise and rehabilitation can be done anywhere anytime, your efficiency and effectiveness in getting things done goes way up. And exercise is transformed to simple movement – that you constantly do during the course of your day – with KAATSU equipment.