Quick exercises on the go
Always on the go? Below is a quick exercise routine I use when I can't get to the gym, in a hotel, or even on a cruise ship!
Push-ups - (pecs, deltoids, triceps, rotator cuff, biceps)
20 (Try do as many as you can in good form, keep posture aligned)
Tricep Push-ups
10 or more
CORE -
Crunches - 50
Hold at the top & pulse for 30Cross over crunch (oblique - work one side first) - 30
Hold at the top & pulse for 20Side Plank Right - hold for 30 seconds
Plank center - hold for 45 - 60 seconds
Side Plank Left - hold for 30 seconds
Side-lying hip abduction -
(gluteus maximus, medius, minimus, quadratus lumborum, & erector spinae)
Starting position - lay on your side, with your head flat on your arm (DO NOT position your head in the palm of your hand, which can injure your neck). Knees slightly bent, with your hips and thighs stacked on top of each other.
Lift your leg up and down while lying on the floor:
Reps
2 counts up & 2 counts down = 15x
Singles up & down = 15x
Hold at the top = 15 secs
Pulse at the top = 15x
Rotate your knee back and forth while at the top = 15x
Release REPEAT same leg, but for 12x each set (use ankle weights to add more resistance)
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