Workout to go: A great travel workout, or beginners routine
Whether your traveling on business, off on vacation or just can't make it
to the gym, here is a great routine to keep you fit using minimal
equipment. This is also a great beginners routine you can do 3X a
week, if you are wanting to start building a fitness lifestyle.
to the gym, here is a great routine to keep you fit using minimal
equipment. This is also a great beginners routine you can do 3X a
week, if you are wanting to start building a fitness lifestyle.
Prisoner Squat: Stand with feet slightly wider then hip width apart and lace hands
behind head. Squat down, keeping, chest out and chin up, with back as flat as possible.
Squat till your thighs are parallel to floor. Rise back up and repeat for 15 repetitions.
behind head. Squat down, keeping, chest out and chin up, with back as flat as possible.
Squat till your thighs are parallel to floor. Rise back up and repeat for 15 repetitions.
Feet Raised Crunches: Lay on floor with feet elevated on a bench, a couch, or a chair. Fold hands
across chest. Crunch forward until shoulders are a few inches off the ground. Squeeze the
abdominal muscles at the highest point of the crunch and return to floor. Repeat for 15 -21
repetitions.
across chest. Crunch forward until shoulders are a few inches off the ground. Squeeze the
abdominal muscles at the highest point of the crunch and return to floor. Repeat for 15 -21
repetitions.
Bench Push up: This is done on a bench, couch, or chair for those that do not possess the
strength to do 12 -15 regular push ups. If you have the strength, do them on the floor. Start in a
plank position, arms extended, shoulders, butt, and heels all in a straight line. Lower your chest
to the bench/floor. Extend arms back to start position. Repeat for 12 - 15 repetitions.
strength to do 12 -15 regular push ups. If you have the strength, do them on the floor. Start in a
plank position, arms extended, shoulders, butt, and heels all in a straight line. Lower your chest
to the bench/floor. Extend arms back to start position. Repeat for 12 - 15 repetitions.
Tube Lateral Raise: You will need the lightweight tubing that you can get in any sporting goods
department at Target, Wallmart or Sports Chalet. With handles in each hand, step on middle of
tubing to hold it to floor. Cross the handles over each other (switching each handle to other
hand). Stand with feet close together. Stand up straight, chest out, chin up, hands just outside
hips. Raise hands to shoulder height (it is better for your rotator cuffs to go no higher). Lower
hands to start position and repeat for 12 repetitions.
department at Target, Wallmart or Sports Chalet. With handles in each hand, step on middle of
tubing to hold it to floor. Cross the handles over each other (switching each handle to other
hand). Stand with feet close together. Stand up straight, chest out, chin up, hands just outside
hips. Raise hands to shoulder height (it is better for your rotator cuffs to go no higher). Lower
hands to start position and repeat for 12 repetitions.
Tube Row: You will need medium to heavy tubing for this one. Loop tube around a sturdy piece of
furniture, a pole or use one of those door attachments that come with most tube kits. Step back
until there is tension on the tubing. Squat down into about a 1/4 squat. Back flat, chest out, chin up.
Pull your arms back in a rowing motion until hands are near your sides at the abdomen level. Return
to start positition. Repeat for 12 - 15 repetitions.
furniture, a pole or use one of those door attachments that come with most tube kits. Step back
until there is tension on the tubing. Squat down into about a 1/4 squat. Back flat, chest out, chin up.
Pull your arms back in a rowing motion until hands are near your sides at the abdomen level. Return
to start positition. Repeat for 12 - 15 repetitions.
Tube Curl: Use a medium to medium/heavy tube. Set up like you did for the lateral raise, except turn
your palms out away from your body. Keep your elbows back and close to your sides. Raise the
forearms up till your bicep will not allow further motion (keep elbows back and to your sides - don't let
them move forward). Return to start and repeat for 12 repetitions.
your palms out away from your body. Keep your elbows back and close to your sides. Raise the
forearms up till your bicep will not allow further motion (keep elbows back and to your sides - don't let
them move forward). Return to start and repeat for 12 repetitions.
Tube Triceps Extension: Hold one of the tube handles in your left hand. Let the rest of the tube
rest on the floor. Step on the tube with your left foot (about 3/4 of the way down the tube). Lift
your elbow up above your head with your bicep almost touching your ear and your hand touching
the back of your head. Extend your hand upward to full extension. Lower back to start position.
Repeat for 12 repetitions. Now switch to the other side for the right arm.
rest on the floor. Step on the tube with your left foot (about 3/4 of the way down the tube). Lift
your elbow up above your head with your bicep almost touching your ear and your hand touching
the back of your head. Extend your hand upward to full extension. Lower back to start position.
Repeat for 12 repetitions. Now switch to the other side for the right arm.
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You can do this routine as straight sets - 3 sets of one exercise with :30 rest between each
set, and move on to 3 sets of the next exercise until all are completed. ) Or, do them as a
circuit routine -do one set of each exercise with no rest in between. Rest for 1:30 after
completing all. Then repeat all exercises again until you have done 3 circuits.
If you are doing this as a beginners home routine perfom the routine 3X a week with a day
off after each workout - Monday on, Tuesday off, Wednesday on, Thursday off, Friday on,
Saturday and Sunday off. Try walking, cycling, or swimming on days off.
set, and move on to 3 sets of the next exercise until all are completed. ) Or, do them as a
circuit routine -do one set of each exercise with no rest in between. Rest for 1:30 after
completing all. Then repeat all exercises again until you have done 3 circuits.
If you are doing this as a beginners home routine perfom the routine 3X a week with a day
off after each workout - Monday on, Tuesday off, Wednesday on, Thursday off, Friday on,
Saturday and Sunday off. Try walking, cycling, or swimming on days off.