It takes more than good intentions to stay fit.
The good news is you don’t have to take time “off” when you can get a great work out ANYWHERE.
Save these ANYWHERE workouts in a handy location so you can stay in shape by boat, plane, train or hotel!
24 Minutes: Perform 3 Rounds of each Grouping then move to the next Grouping. These exercises can be done with or without dumbbells.
Group 1 – Perform 3 Rounds of each exercise in this group then move to Group 2.
- Deep Squat Arms Overhead (with or without club) – 15 (see photo below)
- Push-Ups with Narrow Hand Placement – 10
- Lateral Lunges right and left – 10 each side
Group 2 – Perform 3 Rounds of each exercise in this group then move to Group 3.
- Deadlift – 15
- Walking Lunges – 20
- Front Plank with Arm/Torso Rotation to Ceiling right and left – 10 each side (see photo below)
Group 3 – Perform 2 rounds of each core exercise.
- Roll Up Roll Down – 10 (see photo below)
- Bicycles with knee to opposite elbow – 20 each side (see photo below)
- Side Plank – 30 to 45 seconds each side
- Super man hold (face down) – 10 for 5 seconds each
ANYWHERE CARDIO (H.I.I.T.)
A. 15 Minutes: If you have access to outside, open space or cardio equipment, warm up by walking, jogging or cycling for 5 minutes. Perform 10 30 second rounds of High Intensity Intervals alternating with 30 seconds of low intensity intervals for total time of 10 minutes. Intensity can be increased with speed, elevation, or mode such as going backwards or lateral shuffling. Intensity levels are relative to each individual’s abilities and fitness levels. For example, a jogging speed might be a warm-up for one person and the intense interval for another person.
B. 10 Minutes to 18 Minutes: When you have no access to cardio equipment, open space or cannot go outside pick 5 moves from the list below to work up a sweat. Blast your heart rate to a higher level by perform these movements fast and big.
Perform one movement for 30 seconds then move to the next until you’ve done 5 movements back to back for a total of 2 1/2 minutes. Rest 1 minute. Repeat the same 5 exercise grouping 2 – 4 more times with 1 minute rest between each group. 3 Rounds with rest takes about 10 minutes. 5 rounds with rest takes about 18 minutes. Choose from these exercises or others similar:
Jumping jacks, squat jumps, stationary lunges, mountain climbers, burpees (up downs), back lunges, front lunges, push ups with rotation, plank to downward dog to plank repeating, sumo squat (see photo below) with arm reaches, karate kicks front, side or back, lateral bounding (see photo below), twist jumps, step ups on anything, split squat jumps, etc.
For many more of my workouts, go to Pam Owens Fitness fan page on FACEBOOK where I am posting my personal workouts each week. I am doing 3 strength or HIIT workouts per week for a total of 150 workouts in 2014 – #150in2014. I post a running count of workouts to make sure I get 3 per week/12 per month. As of today I have done 23 workouts in 2014 and love the accountability! It’s not too late to join the #150in2014 challenge. See my blog post for more details and visit me on facebook.