Take a Vacation, but Not from Your Fitness

It’s the season when everyone seems to be traveling. Whether it’s out of the country or just down the road, you can still fit in a quick workout anywhere and anytime.  Here’s a great, super-fast workout with no equipment needed so you can get back to enjoying your travels!

Note: A clock, watch, or even a timer on your cell phone will be useful for this workout.

 Complete 1 round of the following circuit:

  •  1:00 (60 seconds) Jumping Jacks If you don’t have a watch handy, just count 60 jacks.
  • :40 (40 seconds) Plank Think of your body as a 2X4. Place your forearms on the ground, lift your body so that just your toes and forearms are touching the floor.  Head, shoulders, hips, and knees should all be in line. Drop your knees to the floor for an easier modification.
  • 1:00 Jumping Jacks
  • :30 Plank
  • 1:00 Jumping Jacks
  • :30 Plank
  • 1:00 Jumping Jacks
  • 1:00 Plank

Allow 2 minute rest

Now complete the following circuit:

20 minutes:  As Many Rounds As Possible (AMRAP)

Keep going through the circuit for 20 minutes!

  • 30 Alternating Upper-cut Shadow Box Stand in squat position. Use right arm to perform an uppercut boxing move, alternate with left arm.
  • 10 Alternating Shoulder Taps Start in push-up position or handstand. Lift the right hand and tap the left shoulder, alternate with the left hand.
  • 5 Superwoman Start in push-up position. Lower your body as one to the floor and complete 1 superman by resting your stomach on the floor while lifting your arms and legs up off the floor. Then keeping your body tight push yourself off the floor as one unit, like a pushup. That is one rep.
  • 10 Squat Jumps Start in squat position. Perform a traditional squat and as you rise explode from the ground letting your feet leave the floor.
  • 20 Alternating Prisoner Lunges Start with your hands behind your head, elbows open wide. Step forward with one foot into a lunge, making sure that both legs are at a 90 degree bend and the front knee does not surpass the toe. Using the front foot, step back into your starting position. Alternate with the other leg.
  • :30 Wall Sit Find a flat wall. With your back against the wall, allow yourself to sink down towards the floor, as if you were sitting in a chair.  Thighs should be parallel with the floor making sure the knees do not surpass the toes.
  • 20 Sit-ups Lie on your back on the floor. Bend both knees and keep your feet flat on the floor.  Using your core muscles, raise your upper body to meet your thighs.

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