Fitting in exercise on the road
While taking summer beach vacations, traveling for work and visiting Aunt Matilda for the holidays, getting in a good workout can seem next to impossible with not a gym in site. This doesn’t mean that your exercise routine has to go by the wayside. Scott Keppel, certified fitness instructor and president/CEO of Scott’s Training Systems in Arizona, recommends this 30-minute total body workout to maintain fitness but still have time to enjoy yourself while away from home.
The beauty of this routine is that it requires no special equipment -- just a good pair of training shoes. To make the most of your workout away from home, Scott says, "Clear out an area with enough space, and eliminate distractions by turning off your cell phone and the television."
your away-from-home fitness routine
Start with a 10-minute warmup: Do jumping jacks, go for a jog, or walk up and down a staircase.
While standing with feet hip-width apart, bend knees while pushing buttocks back, keeping your knees in line with your feet. On the way back to standing, jump into the air quickly. Upon landing, go right back into the squat position. Continue and repeat.
While squeezing your glutes, lie on your back on the floor with feet flat on low bed, chair or floor, and knees bent. Raise your hips until they are in line with your thighs and torso. Return back to starting position and repeat.
Sit on a chair with palms grasping the edge of the seat. Walk your legs out until your knees are above your feet. Dip down by bending your elbows until the arms are at a 90-degree angle. Push back up and repeat.
Bent-over rear delts:
Standing and holding a full water bottle in each hand, bend from the waist until your torso is at a 60- to 90-degree angle. Start with your arms hanging, and then raise both arms straight out. (Use at least a 20-ounce water bottle. The larger the size, the harder the workout.)
Lie on the floor on your back with legs extended and hands pointed up toward the ceiling, above chest. Sit up all the way without moving legs and reach into a toe touch.
For each exercise, do timed repetitions of 20 seconds and then 10 seconds resting. Do three to five sets of this for each exercise in a row. Perform this regimen three times per week while away from home, and add in two days of a 30- to 45-minute cardiovascular exercise, such as walking or running.