Total body travel workout

One thing about being on vacation and out of town that throws me off my game is getting out of my exercise schedule.  I like schedules… and lists too.  They keep me on track and sane.            

When I’m away from home I like to get some type of exercise in each day.  Some days it’s running, sometimes just walking but strength training usually doesn’t happen.                          

That’s going to change.                       

I put together a total body workout that targets each muscle group with 2 different exercises each.  You can either go through the routine by completing 12-15 reps of each exercise, move onto the next exercise then repeating the entire workout 1 or 2 more times, or choose how many sets you want to do, complete the 12-15 reps of both exercises for muscle group, rest for 15-20 seconds and repeat 1 or 2 more times before moving onto the next muscle group.                       

All the equipment you need is an exercise band which is light and easy to take along with you while you’re on the road (or in the air).                         

  

Total body travel workout        

   

*Warm up for 5 minutes with an easy jog*                      

         *Legs*

Extended bench lunge                       

Start with one foot on a bench (or chair) in a high lunge Bend your front knee until your quad is parallel to the ground (keep your knee behind your toe)

  

Bend your front knee until your quad is parallel to the ground (keep your knee behind your toe)

  

      Tree squat                       

Sit against a tree (or wall) for 30-60 second increments - keep your quads parallel to the ground

  

*Back*

   

          
             Row                      

In a high lunge hold the exercise bands in your hands, palms facing each other

  

Pull your elbows straight back and tight to your body

  

Start it ups                       

In a low lunge step on your exercise band (the closer to the handle the more difficult)

  

Pull back with your arm - elbow straight back

  

*Shoulders*       

               Shoulder press                      

Stand in a high lunge with one foot ontop of the band - lift your arms into a W position

  

               

Press your arms up

  

Lateral raise                      

Start in a high lunge, one foot on the band, with your hands facing each other - bands in your hands

  

Raise your arms straight out

   

                

*Chest*        

              Crossed fly                      

Start with the bands crossed (in an X), palms facing each other

  

Extend your arms out keeping then at the same level from the ground they were

  

Push up                        

Begin in a high plank position, holding your abs and entire body straight

  

Bend your elbows down into a push up -- keeping your body straight

  

       *Biceps*        

                      Slow bicep curl                       

Begin in a high lunge with one foot on the band - palms facing up with the bands in your hands

  

Curl up slowly - 2 counts to get half way up

  

        

2 more counts to get all the way up (4 counts going back down)

  

       Hammer curl                        

Begin in a high lunge with one foot on the band - palms facing in with the bands in your hands

  

              

Curl up -- keep your palms facing in

  

                          

*Triceps*

Overhead tricep extension                        

Stand in a high lunge with one foot ontop of the band - lift your arms straight above your head with the bands in your hand

  

              

Drop your hands down behind your head keeping your triceps still -- press then back up to the starting position

  

Bench dips                        

Place your hands on the edge of the bench, legs straight out ahead of you

  

Bend your elbows down - your tush toward the ground

  

  *Abs*   

Hinge Crunch    

                   

Start laying on the ground with your knees bent and hands behind your head

  

    

Crunch your elbows to your knees -- keep your knees wide

  

       Mason twist                      

Start sitting on the ground with your legs lifted off the ground -- drop your hands to the right side--switch and drop your hands to the left side then keep switching

  

 *Stretch for 5-10 minutes once you’re done*                    

  **************************************************************************************           

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