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Workouts on the Go
by Joni Hyde
Whether you're out of town for an important business trip or your annual
family vacation, there is no need to completely abandon your workout
schedule.
Here is a no excuse exercise routine you can do anywhere without any
exercise equipment. First, warm up. Then perform one set of the three
lower body exercises that you choose from the list. Then perform
the upper body exercises followed with the abdominal and back exercises.
Finish off with a stretch. Complete 2 to 4 circuits of this
routine for a great workout that you can take with you on the go.
Warm up first
Loosen up your muscles and get the blood flowing to prevent injury.
Either jog in place, march in place, jump rope or do jumping jacks.
Depending on your fitness level, this part of your workout should last
at least 5 minutes and up to15 minutes for a real cardio burst.
Lower body
Choose 3 of the following exercises for lower body.
KNEELING IN/OUT MULE
Kneel down onto knees and elbows with both feet flexed (toes pulled in).
Kick up and out with one leg, squeezing the buttocks, extending leg
straight out, keeping hips square to the ground during the movement.
Bend knee in and return to start. 20 each side.
LYING PELVIC PUSH UP
Lie on your back bent, feet flat on the floor. Extend the right leg out,
keeping legs parallel and knees together. Press left heel into the
ground as you lift the lower body up. Slowly lower. 20 each side.
WALL SQUATS
Stand about 12 - 18" away from a wall. Squat down, bending at the knees,
lowering hips down no lower than knee level, keeping knees behind the
toes, back leaning against the wall. Hold the squat for 10 seconds then
stand up pressing through the heels. Relax for 5 seconds. Repeat 6
times.
PLIES
Stand with feet far apart, toes pointed outward. Hold onto a chair for
balance. Bend your knees, lowering your hips toward the floor, keeping
buttocks tucked under, knees pressing back. Feel a stretch in the inner
thigh. Be sure that knees don't extend past your toes. Straighten knees.
20 times.
CHAIR SQUATS
Sit down on the edge of a chair. Line up your heels right under your
knees, with feet shoulder width apart, toes pointing straight ahead,
arms raised straight up. Lift yourself up into a standing position by
pressing through the heels, while simultaneously pulling down with arms.
Sit back down, lifting arms and lowing torso as you sit, tapping
buttocks onto the chair. Keep chest up, weight through the heels and
knees behind the toes throughout the exercise. 20 times.
STATIONARY LUNGE
Hold chair for balance. To find correct leg positioning :(Kneel down,
step right leg forward, right heel directly above ankle, weight on the
heel. Toes of left foot are pulled in. Then stand up. Legs should be
shoulder width apart, back heel up. Shoulders back, chest up, abdominals
tight.) Bend knees and lower hips to the floor stopping before back knee
hits the floor, keeping front knee above ankle. Straighten knees without
locking as you return to start. 20 each side.
Upper Body
Choose either wall push-up or regular push-up and also do tricep dips
WALL PUSH UPS
Place hands flat on wall, just outside shoulder width apart, at shoulder
height. Stand at a distance so arms are fully extended. Bend elbows
until chest is a few inches from wall. Keep abdominals tight, neck
straight, back straight. Squeeze chest muscles as hand push you back to
start. 15 times
PUSH UPS
Down on hands and knees, hands flat, just outside shoulder width and
slightly forward, extend knees back as far as possible. Keeping abdomen
tight, neck in line with spine, bend elbows and lower chest one fist
distance from floor, aiming head right between hands, then push up to
start, keeping elbows soft at the top. 20 times.
SEATED TRICEP DIPS
Sit on edge of chair with hands gripping the edge. Extend legs in front,
with knees bent, feet flat on the floor. Extend your arms straight and
move your buttocks up and off the chair. Bend your elbows directly
behind you, and lower hips toward the floor, stopping before you feel
any pressure in your shoulders. Keep buttocks close to the chair. Keep
shoulders low and back. Push up until elbows are almost straight. 15
times
Abs and Back
CRUNCH
Lie on back with knees bent, heels close to body, pelvis titled slightly
up, back flat on floor. Place fingertips touching back of head, or a
towel behind head. Keeping elbows back, chin one fist distance off
chest, focusing eyes up on an angle. Tighten abdominals, lift shoulder
blades up and forward, and exhale contracting abdominals. Lower back
down not resting head on mat. 20 times.
SUPERMAN
Lie face down on floor, with legs straight and arms extended overhead,
palms down, face down. Exhale as you lift your right arm and left leg
simultaneously without arching your back. Hold for 2 seconds. Lower and
repeat on other side lifting left arm and right leg simultaneously. 12
times alternating sides.
Stretch
Spend between 5 to 10 minutes stretching all the muscles of your body.
For complete instructions on stretches for the entire body,
click here.
Slowly lengthen the muscles until you feel a gentle stretch. Hold the
position for 15 to 30 seconds. Release slowly.
Copyright 2000 by Joni Hyde.
Joni Hyde is the mother of one child and a certified personal trainer
specializing in women's fitness with over 13 years experience. For a
complete home exercise routine under the guidance of a certified
trainer, visit
http://www.WorkoutsForWomen.com. Joni can be contacted at
joni@workoutsforwomen.com .
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