The Joint Ventures' Blog

How to exercise while traveling

Tuesday, December 08, 2015

Traveling for the holidays? Don't have gym access? Can't figure out how to pack your kettlebells? Here are 7 exercises that target the major muscle groups and can be done anywhere, no gym or fancy equipment needed!

1) SQUAT: With feet shoulder width apart, bend your knees and lower your butt down. Keep knees in straight forward alignment and behind toes.image_004342.jpg

2) 3 WAY LUNGE: Step your left leg forward and bend both knees to 90 degrees. Keep front leg in straight forward alignment and most of body weight on front leg. Push off of front leg to return to standing. Repeat stepping to the left and then lunging by stepping your left foot backward as wellimage_004350.jpg

3) SINGLE LEG DEADLIFT: Standing on left leg, bring right leg to 90 degrees in front of you. Next, extend right leg behind you until you reach a lunge position keeping weight on left leg. Keep left leg in straight forward alignment


4) PUSH UP: Laying face down, use your arms and push yourself up. Keep your toes in contact with the floor and maintain a straight back the entire time. (if a push up form the floor is too difficult, alter as shown in picture)



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5) PLANK: While lying face down, lift your body up on your elbows and toes. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop. Hold for 30-60 seconds



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6) SIDE PLANK: While lying on your side, lift your body up on your elbow and feet. Try and maintain a straight spine. Hold 30-60 seconds


7) BEAR CRAWL: On all fours, bring the opposite hand and leg forward at the SAME time while keeping hips level and knees inside of the elbows.  


Warm up by marching in place x30 seconds. Perform 10-15 reps of each exercise and try to repeat x3 sets. Stretching at the end of your workout is highly recommended.


Too easy? Try adding weight: hold water bottles or books while squatting or lunging. Place pillows or clothing under your feet to create an unstable surface.


Remember to stop if you feel pain or discomfort with any exercise!

*All exercises taken from HEP2GO.co


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