Stay on track with exercises you can do anywhere
by IFBB Pro Joe Palumbo
Here are ways to make a fast paced workout focused on improving balance, core strength and endurance, using only the standard furnishings available for when you travel. Getting an intense workout without Gym equipment is not as difficult as you may think. According to science, short periods of intense exercise can be just as effective — sometimes more so — than longer workouts that you do with moderate effort. You can bring up weak areas and really improve your conditioning, so when you return to the weights, you can get more out of them.
Make it your own, choose3-4 exercises and make your workout as a circuit, completing a set number of repetitions of each exercise without resting. Once you’ve done one set of each exercise, rest for two minutes, then repeat the entire circuit one to two more times.
Pushups are great all-encompassing exercise that hits not only your arms and chest but also gets a burn going in your core. You can always switch it up with a few new challenging moves such using a Wide-grip or a Narrow-grip. Challenge yourself to avoid boredom, try , the T-pushup this will give you a full-body workout. Start from the pushup position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side.
Plank– develops strength in the core, shoulders, arms, and glutes
Start by getting into a press up position. Bend your elbows and rest your weight on your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for the prescribed time.
Basic Squats- considered by many to be a “leg” exercise, it’s really a full body movement that works just every muscle group in the body.
One of the simplest yet most effective exercises you can do! Stand with your feet slightly wider than your hips. Your toes should be pointed slightly outward – about 5 to 20 degrees outward. Look straight ahead and pick a spot on the wall in front of you. You’ll want to look at this spot the entire time you squat, not looking down at the floor or up at the ceiling. Arms straight out in front of you, keep your spine in a neutral position. Keep your body tight the entire time.
Breathe in, break at your hip and push your butt back. Keep sending your hips backwards as your knees begin to bend. It’s important that you start with your hips back, and not by bending your knees. As you squat down, focus on keeping your knees in line with your feet, Try and Squat down until your hip joint is lower than your knees and then rise.
Challenge yourself with Single-leg Squat
Stand with arms extended out in front. Balance on one leg with opposite leg extended straight leg forward as high as possible. Squat down as far as possible while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as foot supporting. Raise body back up to original position until knee and hip of supporting leg is straight. Repeat and continue with opposite leg.
Lunges- Total lower body workout it increases muscle tissue, shapes the lower body, gives more flexibility in the hips and also helps to strengthen the core.
Place the hands on the hips, pull the shoulders back and stand tall
Step forwards with your right leg and slowly lower the body until the front knee is bent to 90 degrees
The back knee should never touch the floor
Push yourself back up to the starting position as quickly but safely as possible
Repeat with the left leg
Spiderman Lunge– The Spider-Man Lunge exercise is a variation of the lunge, a body weight exercise working on the flexibility of your hips, hamstrings and lower back.
Place your right knee on the ground and your left forward and flat on the ground.
Step 2: Lean forward and place both hands flat on on the ground even with your left foot.
Step 3: Lean forward even more and hold this stretching position for the desired amount of time.
Step 4: After desired amount of time switch leg position and repeat.
Jumping Jacks- a great all over body exercise that is good for cardiovascular and strengthening. The alternating action of the arms over head and the legs stretched out increases your heart rate therefore stimulating blood flow to a variety of muscle groups.
Triceps: The Chair Dip – Triceps holds up your entire body weight and move through a full range of motion. Sit in a chair, holding on to the edge with both hands, knuckles pointing forward. Slide your bottom off the seat and hold yourself up with arms straight, keeping your body close to the chair. Slowly lower your body for two counts as you bend your elbows (they should point directly behind you, not out to the sides); straighten your arms for a count of two. Make sure your arms (not your feet) are supporting your weight throughout the motion.
Example Circuit: jumping jacks, lunges, high knees, push-ups, triceps dips (off a chair) and sit-ups. Do each exercise for 60 to 90 seconds; rest in between exercises as needed. Repeat the whole thing two or three times.
No excuses! Train safe, Train smart
About the Author;
Joseph Palumbo is an IFBB Professional Bodybuilder,
Certified Trainer (SMART)
Advance Sports Nutrition Specialist (ASNS) and Certified Navy Seal Fitness Instructor.