The holidays can be a crazy time of year for us all. You’re probably traveling a lot, busy with family, and surrounded by delicious treats! That doesn’t exactly make it easy to stay on top of your fitness routine. When I’m on the road, it means I sometimes have to be able to get in a workout even when I’m short on time and equipment. So I asked my trainer Zach to share a quick bodyweight workout that you can take anywhere, whether you’re traveling to visit family or just don’t want to leave the house. Take it away Zach!
As great as it is to be able to get to the gym, sometimes that’s not an option. That doesn’t mean you have to take the day off. You can still get a great workout with no equipment at all. I put together some of my favorite bodyweight workouts to give you a quick, well rounded routine. I also asked my friend, fellow trainer, and Bobby and I’s chiropractor Julia to help me demonstrate for you all so that you can make sure your form is spot on! If you’re really short on time, my suggestion is to do 30 seconds per exercise (with no rest between movements) and 30 seconds rest between each round for 4 rounds. That will end up being just over 20 minutes. If you have more time and really want a good burn, then try a circuit of 45 seconds per movement with 15 seconds rest between each for 5 rounds (40 minutes).
With your legs hip width apart and toes turned slightly out, push your knees apart and your butt back while keeping your chest and torso as upright as you can. Squat down until the crease in your hips passes below the top of your thigh.
Start standing tall with your feet hip width apart. Step your right foot back until your back knee lightly touches the ground. Keep your torso upright. Drive off of the front foot to bring your right foot back in line with the left. Repeat with other leg.
Squat low just as described in the first exercise, but on your way up jump as high as you can straight up. You can reset every time you land before the next rep.
Start standing tall. Bend over at the hips, keeping your legs at straight as possible, and put your hand in front of your feet. Walk your hands our until your in a plank position. Walk them back and stand up.
Starting in a high plank position lower push your elbows out and lower your chest to the ground then press back up. If this is too difficult put your knees on the ground, but make sure your hips are extended forward.
Plank Shoulder Taps
In a high plank position, raise your right hand off of the ground and tap it to the left shoulder then quickly lower it back down. Repeat with the other side. Try to keep your hips and torso as stiff as possible and minimize any swinging side to side.
Lying Leg Raises
Lying flat on your back raise your legs until your feet are over your hips and then lower your feet back down lightly tapping them on the ground. Keep your legs as straight as possible throughout the movement. For an added challenge kick your feet up at the top raising your butt off of the ground before you lower your legs back down.
After your last rep of leg raises stay in that top position with your legs off the ground and feet over your hips. Keep your legs in that position and reach up, raising your shoulders off of the ground, until you touch your toes. If you’re struggling to reach your toes then aim for your lower shin or ankle.
Bookmark this workout and save it for the next time you can’t make it to the gym, but still want to get in a quick workout. Let us know how it goes and be on the lookout for more fitness content and workout ideas!