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On-the-Go Workout

Sat, 2008/09/13 - 3:15pm | by CSB

Personal trainer Marissa Parry lists some simple exercises for a workout that you can do just about anywhere and anytime.

Travel, whether we do it for work or leisure, can be disruptive if you have a regular exercise regime. Falling out of routine can lead to fatigue, feelings of guilt, loss of motivation, and reduced fitness. To help avoid any of these potential downers, here, we show you how you can keep fit while traveling.

Keep in mind that this workout has been designed for healthy adults with an intermediate level of physical fitness. If you are unsure about how to go about these exercises, please consult a personal trainer.

WARM-UP

1. Jog-on-the-Spot (3 minutes)

  • Begin by jogging on the spot at a steady pace and increase your speed with each minute.
  • Keep your upper body straight, shoulders back and tummy tucked in. Kick heels toward the buttocks and don’t forget to engage your arms.

2. Jumping Jacks (2 minutes)

  • Start with your feet together and arms by your side.
  • Jump to a position with your legs spread wide, reach your arms over your head and clap hands together, then return to the starting position.
  • Keep doing this for the next two minutes. Do not lock your knees while performing this exercise.

CONDITIONING WORK

Set 1

1A. Squats
(20 repetitions)

Areas Worked: Legs and Buttocks

  • Stand with your feet hip-width apart and toes pointing slightly outwards.
  • Bend your knees and lower your torso until your hips are parallel to the floor. Look down to your feet and make sure your knees are not so far forward that they are over or past your toes.
  • Push on your heels back to starting position.

Repeat.

1B. Push-Up
(10 repetitions)

Areas Worked: Chest, Shoulders and Arms

  • Lie face down on the floor. Keep your back straight, place your hands on the floor wider than your shoulders, keep your feet together, and lift your entire body from the floor.
  • Bend your elbows to lower your body until your elbows are in line with your shoulders. Push yourself back up to the starting position and repeat.
  • Ensure that you keep your back straight from your shoulders to the elbows.
  • Keep your abdominal muscles tight for stability.

For a lower intensity push-up, keep your knees on the floor.

1C. Jog-on-the-Spot
(45 seconds)
Jog on the spot for 45 seconds, and then rest for another 45 seconds. Repeat Set 1 again, and then rest for another 45 seconds before moving on to Set 2.

Set 2

2A. Inverted Hamstring
(12 repetitions per leg)

Areas Worked: Legs, Lower Back and Abdominals

  • Start in a standing position and lift one leg off the floor, keeping both your knees in line.
  • Keep your torso straight as you bend over at the waist, and at the same time, extend your lifted leg leading with your heel, until your body and leg are parallel to the floor.

Return to standing position, change legs and repeat.

2B. Lunge and Kick
(10 repetitions per leg)

Areas Worked: Legs and Buttocks

  • Start in a standing position with your legs slightly apart. Take one leg back, keeping your torso as straight as possible.
  • When your front thigh is parallel to the floor, use the power of your front leg to push and kick your back leg straight out in front of you, and then back into a lunge.
  • Repeat 10 times with the same leg and then change legs.

2C. Jumping Jacks
(45 seconds)
Perform your Jumping Jacks for 45 seconds, and then rest for another 45 seconds. Repeat Set 2 again, and then rest for
another 45 seconds before moving on to Set 3.

Set 3

3A. Glute Bridge
(20 repetitions)

Areas Worked: Legs and Buttocks

  • Lie on your back with your arms by your side and knees bent.
  • Lift your buttocks off the floor pushing through your feet until your knees, hips and shoulders are in a straight line.
  • Hold this position for three seconds and lower your pelvis but don’t let your buttocks touch the floor.

Repeat.

3B. Tricep Push-Up
(10 repetitions)

Areas Worked: Chest, Shoulders and Arms

  • Get in to a push-up position but place your hands just below your shoulders.
  • Perform a push-up and keep elbows close to your body.

Repeat.

3C. Plank
(Hold for 30 seconds)

Areas Worked: Abdominals

  • Get in to a push-up position but place your forearms on the floor.
  • Lift knees off the floor and ensure that the back of your body is straight from shoulders to elbows.
  • Hold this position and keep your abdominal muscles tight.

Rest for 45 seconds, and then repeat Set 3 one more time. When finished, walk around to cool down. You may do stretches if you wish.

Photography: V. Chantiran of Priya Studio

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