The Do-Anywhere Workout

kickboxing-punch-girl-smaller

 

Going on vacation?  Bring this workout with you.  It can be hard to squeeze in exercise when you’re out of town, but this one is short, intense, and to the point.

You can do it pretty much anywhere–Just grab your beach towel and you’re good to go!  It’s cardio and strength rolled up into one workout, targeting your whole body while simultaneously getting the heart pumping.  Do 8-20 reps of each, depending on your fitness level, and repeat the circuit for a total of 2-3 times through.  Don’t forget to spend a few minutes warming up/cooling down.

Focus on maintenance while on vacation, trying for at least three short workouts within the span of a week (if you can do more, all the better!).  This may include a beachside jog, a visit to your hotel’s fitness center, or an intense 20-45 minute circuit workout like this one.

 

 

Burpees

With your feet together, squat down and put your hands on the ground just in front of your feet. Keep your feet together and jump them back so you land in a push-up. Bend your arms and do a single push-up. Jump your feet back in and under your body and then leap up and into the air. Land on slightly-bent legs and repeat. (modifications–No push-up, no jump)

 

burpee

 

 

 

Floor Dips

Sit on the floor with your knees bent, one foot raised, hands on the floor behind you with fingers pointing toward body. To begin, lift hips off floor.  Slowly and gently bend your elbows and lower your body close to the floor. Keep abdominal muscles tight. Extend arms through the elbows and repeat.

 

floor-dips

 

 

High Knees

:30 to :60, at a moderately high/high intensity

Stand in place with your feet hip-width apart. Drive your right knee toward your chest and quickly place it back on the ground. Follow immediately by driving your left knee toward your chest. Continue to alternate knees as quickly as you can.

 

high knees

 

 

Lunge Twists

Hold the ends of your towel.  Lunge forward and rotate your torso in the same direction as your front leg lifting your arms diagonally above your head, then stand and return to center. Perform reps, then repeat on other side.

 

lunge twist

 

 

Pistol Squats

Stand on left leg. Hold right leg out in front of you so that your heel is just off the floor.  Using leg strength and balance, lower yourself down to the floor, keeping your right heel just above the floor the entire time. Keep your hands out in front of your body to help balance.  Go down until your hamstring touches your calf. Your right heel should still be about an inch off the ground.  Then stand back up.  Perform reps, then repeat on other side. (This is a very challenging move.  Don’t go down as far, if need be.  Do as many as you can, which may only be 1 on each leg.)

 

pistol-squat

 

 

Donkey Kicks With Pushups

Get into plank, with wrists aligned under your shoulders.  Perform a push-up, then jump feet toward hands.  Kick feet into the air, and bring heels toward the butt.  Jump feet back to starting position.  Repeat.

 

push up donkey

 

 

Towel Bicep Curls

 Put the towel just right under your knee and use the towel to elevate the leg. Keep your elbows at your waist and do a bicep curl. You’re actually lifting up the leg. Go half- way down. Exhale when you come up.
Keep your elbows at your sides when you do this.  Perform reps, and repeat on other side.

towel bicep

 

Tuck Jumps

Jump up bringing your knees as high as you can.  Land softly with feet under hips.

 

tuck-jump

 

 

Plank Press-Outs With Towel

On all fours, place folded towel under feet. Draw belly button into spine to engage abs and slightly lift knees off ground (don’t let hips lift up in the air). Press out through heels, sliding legs out into a full plank position (avoid sagging or lifting hips—body should make a line from heels to head). Brace abs in tighter and slide legs back in to start position (knees still hovering).

 

Sliding-Plank

 

 

Towel Boat Pose

Put your towel around one foot as you go into a boat pose.  Hold 15-30 seconds, breathing evenly.  Switch legs and repeat.

 

boat pose towel

 

 

 

 

 

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