Health & nutrition insights.

Traveling this summer? Don’t lose the progress you’ve made just because you are not near your  usual workout facility. Here’s a few ideas of some quick workouts to help you maintain what you’ve worked so hard for.

At the Beach?

1. Walking Lunges: 15 Each leg
2. Sumo Jump Squats: 15
3. Push-ups:15
4. Plank w/ Alternating Oblique Crunches: 12 Each Side
5. Straight-Arm Russian Twists: 12 Each Side
6. Sand Sprints: 2 minute slow jog or Time/distance intervals at a higher intensity
7. Do 2 to 4 sets, depending on time/fitness level

At a Park?

1. Squats w/ 3 sec pauses at the Bottom: 15 Reps
2. Alternating Plyo Step-ups: 15 Each Leg (on a bench or steps)
3. Standing Hip Abductors: 15 Each Leg
4. Knee-ups: 15 Reps Seated on a bench or the grass-Core work
5. Plank Up-downs: 15 Total (Starting in a straight-arm plank position, hands go up on and then off of a bench or step, one at a time)
6. Side Shuffle: 10 steps down/10 steps back (2X)
7. Do 2 to 4 sets, depending on time/fitness level

Long Layover at the Airport?

1. Wall Sit: 45 sec to a minute
2. Single-leg RDL: 12 Each leg/ slow and controlled, use wall for stability, if needed
3. Static Lunge: 12 Each Leg (feet stay stationary)
4. Flutter Kicks: 15 Each Leg (Only you butt on the ground, back is elevated off the ground)
5. Straight-Arm Plank w/ Alternating Shoulder Taps: 15 Each Side (1 sec pause each rep)
6. Tricep Dips: 15 Reps (use bench or chair.. straighten legs to make it harder)
7. “1-2-3 High Knees”: 45 sec to a minute (pause on every 3rd step)
8. Do 2 to 4 sets, depending on time/fitness levels

I know that exercise is sometimes the last thing on your mind when traveling, but remember to try and have some fun with it! Every workout can help you get closer to your goals…