TRAVELING FOR BUSINESS?
TRAVELING ON A VACATION?
LIVE IN A CITY AND WANT NEW EXERCISES TO DO OUTSIDE?
Let me show YOU some awesome exercises to get your blood pumping and your muscles moving after a long flight, train ride or car trip! OR if you live in the city and are needing a new way to get your workout in with some variety, here is a great workout for YOU!
I had the privilege of traveling to New York City last week and I absolutely love the ENERGY of this city. The people are moving at a fast pace, eager to get going and not waste time. But, this energy does not only need to be attained while heading to work, YOU can also get this benefit for your workout. I woke up the first morning earlier than I thought I would (I am a morning person, but with the 3 hour time change I was not sure I would get up “early”). Tom headed off to work, and I put my headphones on (there are some great bluetooth waterproof headphones now) with my cardio workout playlist 😀 and walked right out the hotel door to the mass of people heading here and there………and I absolutely loved it! There was awesome energy in this city with the fast pace, it had me moving so quickly and got me so warmed up by the time I got to Central Park for my real workout!
What gets YOU going to bring you energy and positive attitude for your workout? Try to find it, then capture that mood, a positive thought or special routine to get you head in the game before you even begin your workout! This is an excellent way to release tension from travel, work stress, body aches from sitting, etc. and begins to get your mind focused, your blood flowing and get yourself ready to conquer your workout . . . . . which will also transfer into your work day!
Now, if you have the chance while in N.Y.C. and can go to Central Park (which I think is a must, it’s spectacular) YOU will find there is so many choices for getting a fabulous workout in! IF you are not in N.Y.C. but live close to a park or can travel to a park area, try this workout! You will get an amazing heart pumping, blood flowing workout with cardio and strength training!
You can do the H.I.I.T. for a cardio workout alone (15 minutes), or do it twice for extra cardio workout (30 minutes). Or do the Combo workout for cardio and strength training alone (15 minutes) or add the H.I.I.T. workout with it for a full cardio body workout (30 minutes).
H.I.I.T. High Intensity Interval Training Cardio, see link for more information on H.I.I.T.
Use a stop watch or the clock on your phone for timing
SPRINTS:
Beginner: 10 reps. = 15 minutes, 30 sec. sprint/60 sec. rest
Intermediate: 10 reps. = 15 minutes, 45 sec. sprint/45 sec. rest
Advanced: 10 reps. = 15 minutes, 60 sec. sprint/30 sec. rest
COMBO WORKOUT: STAIR RUNS/LUNGES/SQUATS/PUSHUPS
Beginner: walk up/down stairs 5 minutes, lunges on stairs 5 minutes, squats 5 minutes, pushups as many as you can
Intermediate: run & walk up/down stairs 5 minutes, lunges on stairs 5 minutes, squats 5 minutes, pushups as many as you can
Advanced: run up/down stairs 5 minutes, lunges on stairs 5 minutes, squats 5 minutes, pushups as many as you can
Go to my beach booty workout if you need more instructions on lunges and squats.
BIKING
This is a great way to get some exercise and see the sights at the same time. So many cities make it easy to rent bikes and drop them off. Below is a Central Park/N.Y.C. map showing bike paths and jogging trails. Both offer an excellent way to get your workout in while sightseeing!
NEW YORK CITY / CENTRAL PARK MAP AND TRAIL GUIDE for Jogging/Biking
Still looking for something different for your workout? Central Park has almost every sport available for your exercising needs as you can see from the many facilities offered below. Here is the link to Central Park for more information.
HEALTHY & DELICIOUS PLACES TO EAT IN N.Y.C.
Of course we all know there is thousands of great restaurants to eat at in N.Y.C., but here are a few gems that I have found (my friend Carol found, ABC Kitchen) that offer great healthy options!
Jams: “fresh and seasonal ingredients” http://www.jamsrestaurant.nyc
The Little Beet: “serve real food deliciously” http://www.thelittlebeet.com
ABC Kitchen: “offering the freshest, safest ingredients” http://www.abchome.com
NEW YORK CITY from morning exercise (workout partners always make it more fun) to lunch (girlfriends make a great addition to the day) to night (a Rangers hockey game is always a great way to end the day) …………Visiting N.Y.C., It’s a Great Thing!
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