While travel logistics are still a bit challenging, the remainder of summer is an ideal time for travel. Seeing the sights, visiting family/friends, and enjoying some well-deserved time off to de-stress, reconnect with loved ones and experience the beauty of the earth is a wonderful way to spend a few days or weeks during the summer months. While enjoying summer travel, take along this workout and stay fit while you hit the road and feel recharged when you return home. As always, prior to beginning any exercise program, please consult your physician.
Travel fitness tools – resistive tubing of several different lengths and gauges to address the different needs of each muscle group, anchor strap for tubing, headset with your favorite workout tunes, laminate a copy of this program or take a photo for your phone and a stretching strap.
Enjoy this simple, yet effective workout for the road on 2/3 non-consecutive days/week:
- General Body Warm-up – 5 minutes elevating your RPE’s to a 1-2 which is very light to light exertion.
- This is a 2/3/3 program. Two blocks of three exercises performed three rounds. Perform 12 reps of each exercise. This is an efficient workout designed to be completed in 15-30 minutes. If you would like to extend the duration, then add another round or two!
BLOCK #1 – Trains the quadriceps/hamstrings/glutes/pectorals/deltoids/triceps/lats and nose to toes core.
- Squats – place the tubing under your feet, standing with feet shoulder distance apart, holding the tubing handles, palms forward, by your shoulders and perform squats.
- Pushups – full or modified
- Rows – anchor the heavy gauge tubing to a high stable object with your anchor strap. Standing, move back far enough from your anchor point so that the arms are fully extended and stand in a half-squat position anchored and stabilized. Engage the latissimus dorsi (lats- wide part of the back), row the arms back as though you are cracking an egg with your scapulae, then return to fully extended arms.
Now repeat the squats/pushups/rows, twice more in sequence, take a one-minute break and then perform the second block below:
BLOCK #2 – Trains the quadriceps/hamstrings/glutes/pectorals/deltoids/biceps/cardio and nose to toes core.
- Standing lunges with chest press – anchor moderate gauge tubing with your anchor strap to a stable object at chest height. Facing away from the anchor point, stagger the legs front/back with the legs far enough apart so that you are able to keep the front knee over the front heel during the down phase of the lunge, back heel remains elevated, hold the tubing at shoulder height, palms down, arms flexed 90 degrees at the elbow joint. Engaging the pectoralis (chest muscles), press the arms out in front of the chest, fully extending the arms at the elbow joint as you lunge down to 90-degree flexed knee joints. Then, return to the beginning position—legs extended and arms flexed 90 degrees. Switch sides and repeat.
- Plank/mountain climbers – place the body into a plank position and then draw the knees toward the chest and back out as though you are climbing. *Keep the plank maintained throughout without lifting buttocks out of plank position.
- Jumping Jacks, jogs, or march – 30 seconds/15 seconds to recover/30 seconds – you should become completely winded!
Now repeat the lunges-chest press/mountain climbers/jumping jacks, twice more in sequence, take a one-minute break and begin again with block one.
When completely finished, use your stretching strap, and perform a relaxing stretch.