Bodyweight Travel Workout

 

Does traveling for work or vacation take you out of your routine or limit your access to a health club? If you don’t want to take the week off from exercise, you can maintain with this mini circuit travel workout:

Bridge

Lie on your back with arms out, knees bent and toes up. Push through your heels to raise your hips up until you form a straight line from shoulder to knees.

Pushup

Start with your hands wider than shoulders and your body aligned from ears to ankles. Try to keep most of the pressure on the outer part of your hands. Lead with your chest and lower your body until your elbows go slightly behind you before pushing back up. Use the elevated version if doing them from the floor is too difficult.

Squat

Start with your feet wider than shoulders and turned out slightly. Sit down and back while keeping your torso as upright as possible and your knees in line with your feet. You should feel your weight balanced evenly over your feet.

If you do the Chair Squat, try to touch the chair lightly rather than actually sitting down. If you do the  Bodyweight Squat, try to get your hips in line with your knees at the bottom of the movement.

Do as many sets of 10 repetitions per exercise as you can, moving from Bridge to Pushup to Squat and repeating for 10-15 minutes. Rest when you need to and strive for moderate pace and good form on every repetition. Two days of this (on non-consecutive days) while you’re away should do the trick.

This series doesn’t cover all the bases that a complete program would, but it will keep you going through a week away from the health club. I hope you give it a try the next time you’re away and need a workout!

 

 

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Michael Bento is an Advanced Trainer at the Clubs at Charles River Park. He holds a Masters degree in Human Movement and is certified by the National Academy of Sports Medicine as a Corrective Exercise Specialist and Performance Enhancement Specialist.

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