One thing about being on vacation and out of town that throws me off my game is getting out of my exercise schedule. I like schedules… and lists too. They keep me on track and sane.
When I’m away from home I like to get some type of exercise in each day. Some days it’s running, sometimes just walking but strength training usually doesn’t happen.
That’s going to change.
I put together a total body workout that targets each muscle group with 2 different exercises each. You can either go through the routine by completing 12-15 reps of each exercise, move onto the next exercise then repeating the entire workout 1 or 2 more times, or choose how many sets you want to do, complete the 12-15 reps of both exercises for muscle group, rest for 15-20 seconds and repeat 1 or 2 more times before moving onto the next muscle group.
All the equipment you need is an exercise band which is light and easy to take along with you while you’re on the road (or in the air).
*Warm up for 5 minutes with an easy jog*
*Legs*
Extended bench lunge
Start with one foot on a bench (or chair) in a high lunge Bend your front knee until your quad is parallel to the ground (keep your knee behind your toe)
Bend your front knee until your quad is parallel to the ground (keep your knee behind your toe)
Tree squat
Sit against a tree (or wall) for 30-60 second increments - keep your quads parallel to the ground
*Back*
Row
In a high lunge hold the exercise bands in your hands, palms facing each other
Pull your elbows straight back and tight to your body
Start it ups
In a low lunge step on your exercise band (the closer to the handle the more difficult)
Pull back with your arm - elbow straight back
*Shoulders*
Shoulder press
Stand in a high lunge with one foot ontop of the band - lift your arms into a W position
Press your arms up
Lateral raise
Start in a high lunge, one foot on the band, with your hands facing each other - bands in your hands
- Raise your arms straight out
*Chest*
Crossed fly
Start with the bands crossed (in an X), palms facing each other
Extend your arms out keeping then at the same level from the ground they were
Push up
Begin in a high plank position, holding your abs and entire body straight
Bend your elbows down into a push up -- keeping your body straight
*Biceps*
Slow bicep curl
Begin in a high lunge with one foot on the band - palms facing up with the bands in your hands
Curl up slowly - 2 counts to get half way up
2 more counts to get all the way up (4 counts going back down)
Hammer curl
Begin in a high lunge with one foot on the band - palms facing in with the bands in your hands
Curl up -- keep your palms facing in
*Triceps*
Overhead tricep extension
Stand in a high lunge with one foot ontop of the band - lift your arms straight above your head with the bands in your hand
Drop your hands down behind your head keeping your triceps still -- press then back up to the starting position
Bench dips
Place your hands on the edge of the bench, legs straight out ahead of you
Bend your elbows down - your tush toward the ground
*Abs*
Hinge Crunch
Start laying on the ground with your knees bent and hands behind your head
Crunch your elbows to your knees -- keep your knees wide
Mason twist
Start sitting on the ground with your legs lifted off the ground -- drop your hands to the right side--switch and drop your hands to the left side then keep switching
*Stretch for 5-10 minutes once you’re done*
**************************************************************************************
Just 1 more day to enter my giveaway for an awesome book!
One thing about being on vacation and out of town that throws me off my game is getting out of my exercise schedule. I like schedules… and lists too. They keep me on track and sane.
When I’m away from home I like to get some type of exercise in each day. Some days it’s running, sometimes just walking but strength training usually doesn’t happen.
That’s going to change.
I put together a total body workout that targets each muscle group with 2 different exercises each. You can either go through the routine by completing 12-15 reps of each exercise, move onto the next exercise then repeating the entire workout 1 or 2 more times, or choose how many sets you want to do, complete the 12-15 reps of both exercises for muscle group, rest for 15-20 seconds and repeat 1 or 2 more times before moving onto the next muscle group.
All the equipment you need is an exercise band which is light and easy to take along with you while you’re on the road (or in the air).
*Warm up for 5 minutes with an easy jog*
*Legs*
Extended bench lunge
Start with one foot on a bench (or chair) in a high lunge Bend your front knee until your quad is parallel to the ground (keep your knee behind your toe)
Bend your front knee until your quad is parallel to the ground (keep your knee behind your toe)
Tree squat
Sit against a tree (or wall) for 30-60 second increments - keep your quads parallel to the ground
Row
In a high lunge hold the exercise bands in your hands, palms facing each other
Pull your elbows straight back and tight to your body
Start it ups
In a low lunge step on your exercise band (the closer to the handle the more difficult)
Pull back with your arm - elbow straight back
*Shoulders*
Shoulder press
Stand in a high lunge with one foot ontop of the band - lift your arms into a W position
Press your arms up
Lateral raise
Start in a high lunge, one foot on the band, with your hands facing each other - bands in your hands
*Chest*
Crossed fly
Start with the bands crossed (in an X), palms facing each other
Extend your arms out keeping then at the same level from the ground they were
Push up
Begin in a high plank position, holding your abs and entire body straight
Bend your elbows down into a push up -- keeping your body straight
*Biceps*
Slow bicep curl
Begin in a high lunge with one foot on the band - palms facing up with the bands in your hands
Curl up slowly - 2 counts to get half way up
2 more counts to get all the way up (4 counts going back down)
Hammer curl
Begin in a high lunge with one foot on the band - palms facing in with the bands in your hands
Curl up -- keep your palms facing in
*Triceps*
Overhead tricep extension
Stand in a high lunge with one foot ontop of the band - lift your arms straight above your head with the bands in your hand
Drop your hands down behind your head keeping your triceps still -- press then back up to the starting position
Bench dips
Place your hands on the edge of the bench, legs straight out ahead of you
Bend your elbows down - your tush toward the ground
*Abs*
Hinge Crunch
Start laying on the ground with your knees bent and hands behind your head
Crunch your elbows to your knees -- keep your knees wide
Mason twist
Start sitting on the ground with your legs lifted off the ground -- drop your hands to the right side--switch and drop your hands to the left side then keep switching
*Stretch for 5-10 minutes once you’re done*
**************************************************************************************
Just 1 more day to enter my giveaway for an awesome book!