Workout for Your Travels
If you travel often for work or want a quick, full-body workout anywhere/anytime, check out this 3 round no-equipment routine.
Directions: Do all 5 exercises, back-to-back 3x through. Try to make transitions between exercises as quick as possible and don’t stop until you’re done. Your heart rate will be up the entire workout and you won’t really catch your breath until you’re done. Make sure to time the workout and POST your results below.
1. 15 Pushups
2. 30 total Cross-Body Mountain Climbers (15/leg alternating)
3. 50 total Bicycle Crunches (25/side alternating)
4. 15 Squat Thrusts
5. 15/leg Split Squats with back toe on a chair (complete one side, then switch)
1. Pushups – you choose knees or toes (or combo of both), but be sure to challenge yourself the entire time!
2. Cross-Body Mtn Climbers – from plank position, keep chest square to the ground & shoulders back while you pull R knee across towards L elbow. Return to start, then pull L knee across to R elbow. Alternate quickly for 30 total reps. (Standard mtn climbers are like doing standing high knees, but in a plank position; for these, it’s the same “pacing”, but knee goes across the body, targeting your obliques more). Be sure to stabilize in the shoulders, keeping them right over the wrists and try not to “bounce” in the hips.
3. Bicycle Crunches – start on your back, legs in tabletop position, hands cradling head and core contracted (you want to pull both your sacrum & bottom of the rib cage towards the ground, using your core – making sure not to arch your back at anytime). For one rep, use core to twist and lift R shoulder towards L knee as your fully extend your R leg (still keeping low back/sacrum pressed to floor), then switch and perform on other side.
4. Squat Thrusts – the picture illustrates the movement, but think of it this way: start standing, then move into a squat. From squat, hands to ground and hop back into plank. From plank, hop feet back up and land in a squat, getting hands off floor as quickly as possible, and heels to ground. From that squat, hop straight up and land back in a squat. That’s one rep. So, squat, plank, squat, hop up and squat.
5. Chair: Split Squat – use a chair just as the picture demonstrates. You’re going to feel this mostly in the back quad, but you want equal weight over hips and drive through the front heel to come up. Start the movement by bending into the back knee, keeping front knee over front heel the entire time. You will be lowering straight up & down over the back knee/hips (avoid rocking forward & back, thus weighting in the front knee). Focus on keeping the core strong (you want to avoid arching at the low back & pressing hips forward).
– Questions? Email Regan: firstname.lastname@example.org