It’s the summer—prime time for travel, vacation, and fun in the sun! And you deserve it! You’ve worked so hard all year and now activity seems to have reached a lull in the office anyway, so why not head out of town? Perfect! But wait…don’t leave your workout behind! You’ve most likely worked your bootie of too to look good in the sun and feel confident around friends and relatives you haven’t seen in a while. So why stop working out now? You can easily incorporate quick and effective workouts while traveling before you start each day of the trip! Let go of excuses! Here are three moves that are useful and can be done anywhere:
1. Push-ups– What?! Yes, I was so much like you! The notion of push-ups brought pure dread to my mind, but I PROMISE you that you can do them AND after a while they get easier simply because you get stronger. Often times, women have not built up enough strength in their upper body to crank out sets of push-ups, but I can tell you that that is usually because we focus SO much on our legs and that’s really the only reason! Women- lower body, men- upper body…it’s been this way for a long time, but let’s break the cycle once and for all. Start with push-ups on your knees if you’re not yet strong enough. Your hands should be placed a little outside of below your shoulders, so that when you lower your body, a 90 degree angle is created with your elbow. Eventually, you will be able to start them from a plank pose and you will be ecstatic. Then, you can move on to more advanced styles of push-ups, such as decline push-ups, Spiderman push-ups, and even plyo push-ups!
2. Planks– Ahhh planks! I love them! They are so beneficial for all of the muscles of your core region. For beginners, you can start by holding a high plank with your hands directly below your shoulders, feet together, and your body in a straight line. That means booties down!! 😉 The next level will take you lower to your elbows, which should again, be directly below your shoulders. Now, of course there are ways to advance this isometric move. The most obvious way is to hold it longer and longer as your core strengthens. Other ways would be to do high side planks, low side planks, planks with one leg up, etc. The most important part of the plank though, is to be sure that your core is engaged at all times. Planks are awesome!
3. BURPEES!! – And yes, you heard me right! Burpees! If you want a quick move that can be done almost anywhere and can quickly increase your heart rate, burpees are it! They are total body meaning they work almost every muscle one way or another. To start, have your feet hip-distance apart, go into a squat with your thighs parallel to the ground, and place your hands to the ground. Jump your legs back into a plank pose and do a push-up. (Notice how you’ve already done the first two moves in one move! :-D) Here’s the tougher part- jump your feet back to where your hands are (get as close as you can…this may take some practice over time.) Finally, jump up reaching your hands up to the sky! That, my friends, is a burpee. Do a bunch of those and watch the beads of sweat start to form. To modify this move, there are a number of things you can do—walk your legs back, step them back to the front, omit the push-up, leave out the jump, etc.
And look—three moves only! Give these three moves everything you have, put in a few sets, and then you’ll be set for a fun day of exploring or relaxing. Work hard and play hard. No equipment required for these moves at all—you only need the amount of space it takes for you to be in a plank position. Gosh, you don’t even need workout clothes for this, so don’t tell me you ran out of room in your suitcase! Yes, I have an answer for everything! 😉
What are some of the “Anywhere Moves” that you “take” with you when you travel? I’m always looking for new ideas for myself! Post below!
May you live in harmonious health!