I love to travel. And when I do I always make time to exercise, it might be doing stairs at a boutique hotel in Mexico, or it might be a strength workout on the beach or in a gym. I know if I go two days without exercise I get cranky and don’t feel like myself.
I also know lots of people that leave their gym shorts and running shoes at home when they jet off for a business trip or vacation, however, I highly suggest you keep up with your activity while away and sneak some fitness in. Working out while traveling is an exhilarating and rewarding experience, and leaves you feeling healthy, happy and energized!
The following full body workout I’ve designed for you can be done anytime and anywhere. You can stay fit and healthy each and every time you travel, for business or pleasure, and it doesn’t have to be hard or complicated. Have fun and be flexible with your fitness routine!
Follow these guidelines:
⦁ Begin with a 5 minute warm-up (walking, marching in place).
⦁ Perform 1 set of each exercise in the order listed. Do as many repetitions as you can using proper technique.
⦁ In between each strength exercise, do a cardio burst for 30-60 seconds to keep your heart rate up. (high knees, jump jacks)
⦁ Repeat this circuit 2-4 times depending on time you have available.
⦁ Stretch your muscles for 5-10 minutes after your workout. Remember to hold each stretch for 30-60 seconds.
Fit and Foxy – Full Body Travel Workout
1. Lunges: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.
2. Standard Push-Up: There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). You can perform this exercise on your knees or on your toes.
3. Bodyweight Squats: Stand with feet shoulder width apart, and squat down as if you are about to sit in a chair. Push your bum out, and keep the weight and focus on your bum as you squat down and come back up. Squeeze your bum when you reach the standing position. Work that bum!
4. Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling!).
5. Wall Sit: Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly).
6. Dynamic Prone Plank: Starting in a standard plank position, on your forearms and toes, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop. Focus on your abdominals doing all the work!
And there you go, remember to stretch you major muscle groups after the workout.
Happy Travels!
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