Exercise is a crucial aspect of being in perfect physical and mental health. And let’s face it: the older we grow, the less easy it becomes to keep the fat away – one day’s slip up can cost us in terms of health AND dress sizes, so it’s only natural to be worried about finding a gym when traveling.
The good news is that you don’t have to have a fancy, well-equipped gym in order to experience a concrete, full body workout. Here are the best five full body workouts for those constantly on the move. Just remember to warm up and cool down after each circuit!
1. Quick-and-Easy Full Body Workout when pressed for time
The entire exercise can be broken down into steps as follows:
Circuit 1: Step Ups (20 steps total), Pushups (15 in all), Walking Lunges (Alternate sides to get a total of 20 sets):
Circuit 2: Squat Jumps (15 repetitions), Tricep Dips (15 repetitions), Elbow Plank with Leg Lifts (15 repetitions, alternating legs every 20 seconds.)
2. Quick Total Body Workout
The important thing in this workout plan is to be fast and agile, to provide your body with the challenges that are generally provided by heavy equipment.
Circuit 1: Jumping Lunges, Spider Lunges (10 repetitions each, in 8 sets).
Circuit 2: Walkout pushups (10 repetitions, again in 8 sets).
3. The Busy-Bee Workout
Step 1: Burpee with Pushups (10 reps),
Step 2: Bridge with Kick (10 for each side),
Step 3: Elbow Plank with Leg Lifts (10 reps),
Step 4: Surrenders (12 reps)
Step 5: Table top Reach (12 reps)
Repeat the entire set 5 times.
4. 20-Minute Full Body Workout
This is a timed workout, which means that you can generally get away with 20 mins of exercise while traveling and on a busy schedule.
Set 1: 10 Pushups in 40 seconds, Jumping Jacks (until the clock reaches the 1 min mark).
Set 2: Spider Lunges (10 reps), Jumping Jacks again (until the clock reaches the 2 min mark).
Set 3: Jumping Lunges (10), Jumping Jacks (until the 3 min mark)
Set 4: 10 Walkouts (in 1 min, until the clock reaches the 4 min mark).
Repeat the entire activity 5 times.
5. Segmented Body Workout
Upper Body Workout: Steps include 10 Circuits of Pushups, Plank Taps and Walkouts (30 sec each, with 10 sec rest)
Lower Body Workout: Steps include 8 Circuits of Squat Jumps, Side Jumps (10 reps each), rest (2 mins), followed by 8 circuits of Jumping Lunges and Glute Bridges (10 reps each).
July 9th 2015, written by Benjamin Roussey for bodono.
Benjamin Roussey is from Sacramento, CA. He has two master’s degrees and served four years in the US Navy. His bachelor’s degree is from CSUS (1999) where he was on a baseball pitching scholarship. He has an MBA in Global Management from the Univ. of Phoenix (2006) where he attributes his writing prowess. He has worked everywhere from small businesses to large corporations, and also for public agencies. He has lived in Korea and Saudi Arabia where he was an ESL instructor. He misses Saudi food and living in Korea. Benjamin has a tremendous work ethic and is quite focused. Now he writes professionally for several clients that covers one sector of our economy to another. Currently he lives in the Phoenix area after living in Cabo San Lucas, MX for 3 years. He enjoys sports, movies, reading, and current events when he is not working online: www.infinista.com.