Contact Us
I ask my clients who want travel workouts what they will have access to while on vacation. I also ask if they are really going to make time to get in a workout. They always say ‘yes’ because they know they need to if they want to stay a client. But I can get a sense of how much they will workout by their responses.
One of the easiest things I do is get them a fitness ball, a small air pump, and a tube or two (one light and one heavy) for less than $50 bucks from the website (www.resultsonly.com) and they are out the door.
I then set them up to do a circuit training interval workout that alternates upper body movements, lower body movements and core movements. The premise is to do a 7-10 minute warm up. Some good examples are going for a walk, getting on a treadmill, going for a bike ride, doing the stairs at a hotel, and jumping rope. They can then do however many circuits they want to do. Or they can do more if their time allows them to get in a full body workout. Here is an example.
Body Part Sets Reps Weights Notes
1 Push ups 2/3 12-15 N/A Keep back flat, exhale on the way up
2 Lunges 2/3 18-20 10 lbs Knees at 90 degree angles, go slow
3 Crunches 2/3 20-25 N/A Elbows stay back, exhale on way up contract before lifting
This is a very simple way to get full body workouts into your daily routine without getting slammed for time and needing a ton of stuff to workout with. Here is a list of movements for each that you can use to help get your routine off to a good start. If you don’t recognize a movement or you need help because you don’t know how to do it, be sure to sign up at www.resultsonly.com/coaching where I have a full library of moves to help you perform every exercise safely and efficiently.
Upper Body Weight Exercises-
* Push ups (military, non military, stability ball)
* Pull ups (standard or modified)
* Chin Ups (standard or modified)
* Tricep Dips
Lower Body Weight Exercises-
* Squats, (standard, single leg, ball)
* Lunges (forward, reverse, side, ball)
* Step ups
* Power Jacks
* Up downs
Upper Body Tubing Exercises-
* Chest Presses
* Chest Flies
* 1 Arm Rows
* Double Arm Back Pulls
* Reverse Flies
* Overhead Pull Downs
* Overhead Shoulder Press
* Shoulder Raise- Side
* Shoulder Raise- Front
* Bicep Curls- Single Arm, Double Arm
* Tricep Overhead Presses
* Tricep Kick Backs
Core Movements/Exercises-
* Crunches
* Ball crunches
* Alternate side crunches
* Bridges
* Side bridges
* Lower back raises
* V crunch
* Ball hand offs
Finally I included a blank sheet you can fill in to help you make your own routines. You have no excuses for not getting your workouts done on a regular basis. You have a list of movements, you have a blank sheet to fill in your routine, you have the sets, reps, and circuit styles, you know where to get the few pieces of equipment you might need for variety to have with you and you have access to a library of moves to make sure you do it all correctly.
Now all you have to do is get it done and you are ready for July 4th. Good Luck!