Fitness

20 Minute Do-Anywhere Workout

By December 21, 2018 No Comments

20 Minute Do-Anywhere WorkoutStaying active during the holidays is a great way to beat stress.

Whenever I travel I like to take my exercise with me because it helps me to decompress and stay on track with my “regular” schedule.

Whenever I travel I always pack my sneakers, headphones, and a piece of small equipment, like a jumprope or theraband. My travel routine may differ from my usual one, but finding easy ways to move my body while away makes me feel balanced, happy, and fit.

To help you stay on track during your holiday traveling, here is an easy, body-weight (you don’t need any equipment for this except your sneakers and yourself) workout that you can do anywhere to target all areas of your body.

What you’ll need:

– Sneakers (athletic shoes)
– Stopwatch (you can use your phone)
– Water bottle (don’t forget to hydrate!)

Let’s go!

Warm up (2 minutes):
Hardest: Easy jog in place for 2 minutes
Low Impact: March in place
Helps to: Warm your body up and get you ready for a workout.

Get started!

Cardio (3 minutes)
Hardest: Star Jacks (think of an over-exaggerated jumping jack)
ModificationJumping Jacks
Low Impact: Remove the jump and simply move arms and legs in in the motion of the jack without jumping
Helps to: Get your heart rate up and get you warm.

Body-Weight Circuit (3 minutes)
10 lunges: Alternate legs for a total of 5 on each side
Hardest: Add a jump after each lunge

10 squats: Focus on keeping your knees in-line with your toes for good form
Hardest: to make this move harder, add a small jump or toe-lift after each squat

10 push-ups: Focus on keeping your abs and glutes tight
Modify: try doing the push-ups on your knees, keep your stomach and glutes tight; if you’re unable to get onto the floor, try wall-push-ups.

Cardio (3 minutes)
To get your heart-rate back up jog, march, or walk in place for three minutes.

Body-weight Circuit (3 minutes – repeat body-weight circuit)
10 lunges: Alternate legs for a total of 5 on each side; to make this move harder, add a jump after each lunge.
10 squats: Focus on keeping your knees in-line with your toes for good form; to make this move harder, add a small jump or toe-lift after each squat.
10 push-ups: Focus on keeping your abs and glutes tight; to modify, try doing the push-ups on your knees, keep your stomach and glutes tight; if you’re unable to get onto the floor, try wall-push-ups.

Cardio: (2 minutes)
To get your heart rate back up, do two more minutes of jumping jacks (or add in star-jacks to make it harder), or if you’re more comfortable, jog, march or walk in place.

Abs (1 minute)
Plank: Hold a plank on your hands or forearms for one minute (or if you’re unable to get onto the floor, try a wall-plank or try a mini-circuit of 10 seconds plank, 10 seconds rest for a total of five times/total one minute).

Cool down (3 minutes)

Stretch: Make sure that you stretch and take time to slow down after your workout; it is also important to rehydrate properly by drinking 64-80 oz of water every day.

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