I got the idea for a traveling workout while visiting my husband’s grandmother for Thanksgiving in Buffalo. There was no exercise equipment and two feet of snow outside. No one had time to stop cooking and drive me to the gym, so I found space in the basement to do body-weight exercise moves. By the next year, I had shot the Fit Travel Workout video in 6 locations around the world to prove that you can get a great sweat session in wherever life takes you.
For a full-body cardio and toning workout you can do anywhere, try these 10 quick moves:
1. Warm- up: Start with a simple march and then jog in place for a minute. Move to a step-touch while lifting arms to the sides. Add an alternating hamstring curl and biceps curl with both arms. Then finish up the 5-minute warm-up with light jumping jacks.
2. Push-ups with a glute raise: Start with regular style push-up, or add a multi-tasking move by lowering to the knees and adding a glute raise! After the first modified push-up raise your right foot to the ceiling, keeping the right knee bent. Repeat 10 times on the right side after each push- up and then 10 times on the left side. You’ve just worked your pecs, triceps, core and glutes.
3. Low leg low ab crunch: Next, lie on your back and straighten your legs 80 percent straight, knees together and feet on the floor. Put your hands behind your head and crunch up for 50. Be sure to keep your eyes on the ceiling, knees together, neck long and chin lifted.
4. Cardio interval: Jump rope (pretend to hold the rope and swing it for extra biceps work) for one minute, alternate from one leg at a time, to feet together and hopping…maybe hop twice on one leg at a time and have fun with it! For all cardio intervals in this workout, march in place for at least 20 seconds afterwards to get your heart rate back down to a comfortable level.
5. Tricep dips: Sit on a bench, footstool or chair with your hands at your sides, palms on the bench, knuckles up and fingertips curling around towards the floor. Lift yourself off the bench and slightly forward. Lower your backside toward the floor while bending your elbows at 90 degrees. Finish the move by pushing back up so elbows extend again. You can make this more difficult by straightening the legs or lifting one leg off the floor.
6. Inner thighs: Lie on your right side and balance on your right elbow and right hip. Bend your left knee to place the left foot in front of your straight right leg for balance. Be sure to keep the right foot parallel to the floor and lift the right leg 30 times. Next lie on your back with your legs extended over your ribcage. Turn the toes out and flex the feet. Begin to open and lower the legs to the sides, away from one another. To finish the move, bring the heels back together. To intensify, only bring heels in halfway and press against your inner thighs with your hands for a true “thigh master” resistance move. Repeat step one on the left elbow and hip.
7. Cardio: Stand up and do 20 jumping jacks with the right foot in front, 20 with the left foot in front and 20 alternating and crossing feet.
8. Outer thighs: Now lie again on your right side, and prop yourself up on your elbow but this time in a half- side plank by bending the right leg to lift hips off the floor. Keep the left leg straight as you lift it for 20 reps. Keep the abs tight because you’re working them as well in this multitasker. Repeat on the other side.
9. Planks: Alternate from a middle plank (looks like a freeze frame of the top of a push-up) to a side plank and hold each for a count of 10 seconds. middle, right, middle, left equals one repetition. Complete 5 repetitions.
10. Cool down: Do a 5 minute cool down with the same moves in the warm up and then stretch your hamstrings, calves, quadriceps, hip flexors, inner and outer thighs, glutes, triceps, pectorals, trapezious and rhomboids (upper back), and lower back with standing rolls or cat/ cow.
Remember to drink a lot of water during and after your workout, keep your portion sizes small, and limit alcohol intake during the celebrations. By avoiding the heavy holidays each year, you’ll give yourself the gift of healthy future.