This is my Full Body Traveling Workout. I love this workout because, the equipment needed is light and can easily fit in a suitcase or carry on for your trips that you go on. I'm one of those people that will workout in my hotel room or where ever possible when on vacation. I make sure that I fit it in either early morning when the hubby sleeping or whenever I have down time.
Many hotels will have a gym or pool area and advise you to check before you leave vacation. However this workout can be done on pool deck, outside, or in your hotel room. Where ever you feel comfortable doing it.
Make sure to keep moving. Once you have completed one exercise go straight into the next taking the least amount you need for transition.
Equipment you'll need: Resistance Band and Jump rope Optional: Ipod/cd
FYI Band colors and Difficulty: Green-Easy, Red-Medium, Blue-Hard, Black-Hardest
Pace- 8-10X Up 2 counts/ Down 2 Counts
8-10X Singles
8-10X Half-way up (90*)
8-10X Pulses @ half-way (90*)
Note* This is for every band exercise.
Full Body Exercise: 60-90 minutes( depending on your transition times)
Band work
1. Bicep Curls: Stand in middle of the band with feet shoulder width apart. Grasp handles and pull up to front of shoulders. *Remember to keep elbows at side.
*Easier-Lift one arm at a time ***Harder-Spread feet wider
2. Triceps Extensions: Wrap band around palms and bring 1 hand behind back and hold at waist with 1 arm in the air above head. Extend top arm to ceiling and lower behind head. *Keep bottom hand unmoving at waist.
**The tighter the band is wrapped around your hands the harder it is.
3. Shoulder Raises: Stand halfway on band with 1 foot. Grasp one handle and raise hand to side or forward (Only to shoulder level) Switch arms.
***Harder-The close you stand to the handle the harder the tension.
4. Single Leg Lunges: Place band under the arch of 1 foot. Hold band by sides or up at shoulders. Lunge down bending back knee and stand back up. Make sure to do both legs.
***Harder-Extend arms above head.
5. Standing Chest Press: Wrap band around hands and put behing back, under armpits. Press arms forward and back until elbows are at 90*.
**The tighter the band is wrapped around your hands the harder it is.
6. Glutes: Get on all fours. Place handle of band over the toes about halfway up foot. Kneel on the band with opposite knee about halfway between handles. Press your foot away from glutes behind you with flexed foot.
***Harder-shorten the distance before kneeling on the band.
7. Lats (Back): Wrap band around hands and bring overhead. Pull down from ceiling and squeeze lower back while pulling down with elbows then release slowly back to the ceiling.
***Harder-Tighten band around hands, shortening distance of band inbetween hands.
8. Rows (Back): Sit on floor with feet flexed. Wrap band over top of feet then pull handle through between feet. Sit tall and pull handles toward you squeezing shoulder blades together.
***Harder-Grab band closer towards your feet for more tension.
9. Squats: Step on band with arches of feet. Step side to side keeping feet shoulder width apart.(Never touch feet together) Keep handles of band at sides or shoulder height.
4 Steps to right then back. (8x), Hamstring curls-Flex foot and kick butt alternating legs for 16x.
Squat down/up refer back to Pace counts.
Jump Rope
Jump for 1-3 minutes segments using drills below in between Strength exercises.
- Regular jump
- Figure 8's (Crossing arms in X while jumping)
- Single leg hops
- Jacks with feet
- High knees
- Ski jumps
- Side to side jumps
- Heel digs
- Double jumps
- Speed jumps
- Half count slow jump (low squats)
- Lunge jumps (slow and fast)
http://www.exercise.com/exercise/double-unders-jump-rope
*If any are too difficult do one that you can do even if it's twice or Regular jump.
Extras
- Side shuffles around pool or sprints
- Walking lunges with knee lift
- Push-ups
- Dips
- Wall sits
- Calf Raises
- Inner/outter thigh leg lifts
Stretches
Let me know what you think and comment below!
Ash
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