It is January and, for many of you, this is the season where one of two things are certain: 1. Either the weather causes difficulty for you to stay consistent with your program/ make it to the gym or 2. Traveling is a regular activity penciled into your calender. Being prepared to stick with your health regime is vital when there is so much uncertainty on the horizon. If you are reading this blog, you are more inclined to be active and adventurous and creative in your life..therefore, you NEED to be armed with a solid, portable, low-equipment program that you can do anywhere and anytime. This program will also satisfy your desire to just shake up your current routine and bust you out of a plateau funk. It requires minimal equipment, but not minimal effort and, in less than 45 minutes, you are going to experience a fantastic butt-kicking workout that will give you energy and inspiration to keep you going, where ever you are! Actually, I just did a variation of this the other morning when snow stopped me right in my tracks from making it to the gym. Afterwards, I was drenched in sweat, but I was feeling alive, strong, and vibrant. Now it is your turn!
In this workout, we are combining the benefits of strengthening and cardiovascular exercise by throwing in a burst of cardio/agility exercise to keep your heart rate up and your breath heavy. This workout is made to travel and/or to do at home when you are just unable to get to the gym or need a solid routine to reinvent your current workout.
What will you need?
- Jump rope
- Moderate to Heavy Theraband
- Warm-up: A. 20 fast-paced, well controlled prisoner squats- With feet wider than shoulder width and both hands behind head (elbows wide), perform a fast-paced squat making sure that knees are in line with toes and that you are maintaining the 4 points of the foot (both sides of heels and both sides of forefoot); B. 10 prisoner squats with light upward jumps
- Program: No rest in between numbered activities. 2-3 minute rest following each cardio burst.
- Pistol squats with banded pull-aparts: 10 times on each leg; Standing on one leg with the opposite leg outstretched, hold your band with both hands and with both arms straight out in front of you at shoulder height. As you perform a single leg squat (maintaining knee aligned with toe and opposite leg still off floor and stretched out in front of you), pull band with both arms until they are straight out beside you. Maintain the shoulder height position. As you stand back up, return your arms back to the starting position. Repeat.
- Deep lunge with banded bicep curls: 10 times on each leg; Bring yourself into a deep lunge while maintaining a straight back leg. Make sure front knee is aligned with toes and behind toes. Keeping abs tight, lean forward until your torso is at a 45 degree angle. Band should be under front foot. Holding band with both hands, perform a double bicep curl while maintaining lunge position. Repeat.
–Cardio burst: 1 1/2 minutes of jump roping; 20 mountain climbers on each leg
- Spiderman push-ups (or regular push-ups if this is too challenging): 1 minute timed; In a push-up position, you will perform a push-up, followed by a right knee tuck that brings your knee towards your right elbow. Return back to plank and perform another push-up. Now bring left knee towards left elbow. Return back to plank. Repeat sequence.
- V-Up with 5 second pause on each upwards motion: 1 minute timed; Lying down with abs engaged and belly button pulled in towards the floor, simultaneously raise a straight torso and outstretched arms towards inverted and straight legs. If this is too challenging, you can bend your knees and perform the same motion but with a bent-knee position. At the top of that crunch, hold for 5 seconds (will keeping abs tight and core engaged). Slowly lower back to start position. Repeat.
- Chair dips: 1 minute timed; Place a chair behind your back. With the chair perpendicular to your body, and while looking away from it, hold on to the chair on its edge with the hands fully extended, separated at shoulder width. The legs will be straight, bent at the waist and perpendicular to your torso. Slowly lower your body towards the floor far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Keep the elbows as close as possible. Using your triceps, lift yourself back to the starting position. Repeat.
-Cardio burst: 1 1/2 minutes of jump roping; 10-15 double leg wide plank-squat (In a plank position and with abs tight, jump both feet forward so that they land on the outside of your planted hands. Pause and then jump both legs back into the plank position.)
- Single leg RDL with banded rows: 10-15 reps on each leg; Standing on one leg with band under standing foot, perform a single leg RDL (http://rugbystrengthcoach.com/wp-content/uploads/2014/06/single-leg-rdl.jpg). As you are in mid position (seen in picture), row band with both arms so that you are driving both elbows towards the ceiling and squeezing your shoulder blades together. Return band to start and then slowly return your RDL to standing position. Repeat.
- Single leg hip thrust: 10 times each leg with a 5 second hold on each rep; Lean your back against the side and top of a flat bench. Your arms should be straight out from your shoulders and resting on the bench for support. Bend your knees and put your right foot on a bench that is opposite to the bench your back is against. Your left foot should be in the air next to your right foot. In one motion, push your hips and torso upwards with your right foot. Your left foot should also go up with your right foot. Repeat for all reps.
- Side planks (Star version for a challenge!): 20-30 seconds on each side…3 reps each! Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm (can do straight arm). Position your elbow under your shoulder. Engage your core by contracting your abs towards your spine. Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body. Hold for time.
–Cardio burst: 1 1/2 minutes of jump roping; 10 mountain climbers on each leg; 10-15 double leg wide plank-squat
Take action now! Gather your equipment needed for this workout and print it out so that it is ready to go. Practice each of the moves for several repetitions so that you know how it should feel and what it should look like. Use it as a travel or home workout and/or schedule it on your workout calender to help mix up your workouts and decrease your boredom. I want you to comment below or email me through my website, facebook, or twitter and tell me all about your prep work!
Do you already have a solid, go to workout for travel or home? If so, I want to hear all about it! Live your life with passion and purpose…
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