Vacations are Approaching – What will You do to Keep Your Workout’s Going? ✈️
How about 6 Sensational Equipment-Free Exercises You can do Anywhere? 👍
Read my article below from Scottsdale Health Magazine to help YOU On The Go!
READY . SET . LET’S GO!
As part of the Summer Slimdown Series, I want to share with you how YOU can keep your workout’s going no matter where you are! I had the pleasure of writing an article in the May Issue of Scottsdale Health Magazine about “6 Equipment-free Exercises” that can be done while traveling this summer ⛱ , or ANY time of year & ANY place!
Are you going to be traveling 🚗 and wonder how you can keep up with your workout? Or at home 🏡 with the kids and have no time to go to the gym? The only space you need is a 6 foot square in order to get a great workout completed. You really need to take the time to exercise no matter where you are, as the benefits of improved health, stress relief, mood lifter are just a few reasons why you would want to make this time for yourself. Here are 6 exercises to help you get fit and stay fit whether you are at home or traveling. These exercises do not require any fitness equipment, so you truly can do them anywhere!
6 SENSATIONAL EQUIPMENT-FREE EXERCISES TO DO ANYWHERE !
1️⃣Pushups (Arms, Upper Body & Core) One of the best ways to build upper body strength, but what if it’s too difficult? That’s ok, then drop to your knees and perform your pushup. Lie face down and place your hands a little further than shoulder width apart. Extending legs out straight, keep your core tight and engaged throughout the movement. Slowly lower your chest to the floor as low as you can while still maintaining proper form, then slowly raise until your arms are straight. Beginner: 5 pushups Intermediate/Advanced: 10-30 pushups.
2️⃣Burpees (Cardio, Core, Upper Body, Lower Body) You probably don’t like these, who does? But they do burn major calories! Start in a standing position, then lower to a squat position with your hands on the ground in front of you. Kick your feet back into a plank position keeping your arms straight. Immediately return to squatting position while extending upwards to a jump in the air with hands overhead. Beginner: 5 burpees Intermediate/Advanced: 10-15 burpees.
3️⃣Mountain Climbers (Cardio, Upper Body, Core, Lower Body) A fast way to get your heart rate up and you don’t even have to leave your space! Start in a plank position then straighten your arms and legs, while keeping your core tight. Bring one knee forward towards your chest, then quickly switch by bringing the other knee forward like you are “running” in place. Beginner: 20 climbers Intermediate/Advanced: 30-40 climbers.
4️⃣Plank (Core, Upper Body) Are you looking for a tight core then planks are your answer! Begin in a pushup position but bend your elbows, resting your weight on your forearms. Keep your body in a straight position from your shoulders to your ankles. Keep your core tight and engaged the entire time, not allowing your back to sway. Beginner: 30 second plank hold Intermediate/Advanced: 60-120 second plank hold.
5️⃣Squats (Lower Body) Who doesn’t want to tighten and tone their back side? Bring on the squats! Stand with feet slightly wider than shoulder width apart. Look forward while lowering yourself into a “sitting” position keeping your hips back, with the weight in your heals not your toes and core tight. Beginner: 20 squats Intermediate/Advanced: 30-50 squats.
6️⃣Lunges (Lower Body) You can do so many lunge varieties, like stationary, walking or elevated and they all with create a great lower body! Stand with your upper body straight, keeping your shoulders back, chin up and core tight and engaged. Step one foot forward, lowering your hips until both knees are 90 degrees, making sure your front knee does not extend past your shoe. Keep the weight in your heals and then return to starting position. Beginner: 20 lunges both legs Intermediate/Advanced: 30-40 lunges both legs.
If you have the time ⏰ do this routine a 2nd or even 3rd time for a great workout!
BONUS: Looking for a quick & effective way to get even more of a cardio workout in, but limited on time & space? Jump ropes are an excellent tool to get your heart rate up and it takes up very little space and is very portable.
You are now ready to GET FIT & STAY FIT for summer at home or while traveling!
Christie, “your personal trainer to help you Get Fit & Stay Fit”
Luggage: Tumi Luggage (best for durability, function and lasts forever, but it is pricey)
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