HI!
We're
going to take a road trip and it's like all the others I've taken in the past -
I make good resolutions to exercise while I'm on the road, but I find that I
have trouble sticking to my commitment to exercise each day.
One
reason I find on-the-road-exercise difficult is that I'm used to exercising in
a gym (equipment galore!) or at home (equipment galore!) or at home outside
(plenty of time and good places to hike, bike or walk). On the road, I'm
usually strapped for time and, most often, lack equipment.
I'm lucky
on this trip - one place I'll stay has a 24 Hour Fitness facility very close
by, so I'll be able to exercise with my normal routine using familiar
equipment. The other stops along the way, I'm not so lucky.
So, if I
want to fulfill my commitment to exercise on the road, I'll have to figure out
another way to do that.
I did a
bit of searching, and found a set of bodyweight exercises that don't require
any equipment. I could do these exercises outdoors or in the hotel room in the
morning .....
1.
Squat: Stand
with the arm of a chair behind you and
close to your buttocks. Start with your feet a little less than shoulder width
apart. Lower your body until your buttocks touch the arm of the chair. Return
to the standing position and repeat. To increase the intensity of this
exercise, choose a lower stop point – a bench for example. VERY IMPORTANT: To
protect your knees, keep your buttocks well back so your knees don't move out
in front of your toes - that'll save your knees!
2.
Pushup: Start in the Plank position on hands and toes with body straight. Bend your elbows so your straight body lowers as far as it can - close to touching chest to floor. Straighten your elbows and return to starting position. That's one repetition. Make sure your shoulders line up with your
wrists and you tuck your elbows towards your sides (and don’t flare out your
elbows wide). Tip: To extend the number of pushups you do, start in hands /
toes position and when you are exhausted, switch to hands / knees position
and do as many more as you can.
3.
Bridge: The Bridge (also called a hip raise or
extension) will strengthen your glutes and hamstrings, while also working your
abdominals, back and inner thighs. Start on your back on the floor. Pull your knees in with your feet still flat on the floor. Begin by raising your hips toward the ceiling and hold. To increase the intensity of this exercise, slowly extend one leg long into the sky. Return
the foot to the floor, then raise your other leg to the sky - that's one
repetition.
4.
Lunge: Start in a standing position with your feet
together and arms resting comfortably by your sides. Step as forward as far as
you can with your right foot. Lower your body until your right thigh is
parallel to the ground. Complete one repetition by pushing off of your right
foot, coming back to the starting position. Continue with your left foot
forward.
5.
Plank: Start on hands and toes with elbows straight (in the pushup
position). Maintain that position for as long as possible. Be sure to align
your elbows and shoulders and keep your hips, heels and shoulders at the same
height. If you are struggling to maintain the arms straight position try
this exercise on your forearms.
6.
Triceps Dip: Sit on the edge of a secured bench or chair.
Position your hands wide apart next to you. Slide your buttocks off the front
of the bench or chair with your legs fully extended in front of you, supporting
yourself with your arms. Slowly bend your elbows, lowering yourself down until
your elbows are at about a 90 degree angle, being sure to keep your back
close to the bench or chair. When you reach the bottom of the movement, press
down into the bench or chair to straighten your elbows, returning to the
starting position. That's one repetition. If you find that you have wrist
discomfort, try turning your hands slightly to the side or take breaks to roll
out your wrists.
7.
Single Leg Deadlift: This is one of the best hamstring,
glute and core exercises, and it works the muscles on the backside of your body
that are typically ignored. Stand on one leg with your knee slightly bent, and
without changing the bend in your knee, bend at your hips and lower your torso
until it’s parallel to the floor. Your non-supporting leg finishes almost
parallel to the floor. Pause, then return to the start. Do all the repetitions
for one leg, then switch legs and repeat. Tip: To increase the intensity of
this exercise, place two dumbbells on the floor in front of you. As you bend
forward at the waist, pick up the dumbbells. Return them to the floor the next
time you bend forward.
8.
Spinal Balance: Come into a table-top position on your palms
and knees, making sure that your head and neck are a natural extension of the
spine. Extend your right arm out directly in front of your shoulder. With your
palm facing in, slowly extend your left leg back behind you with your heel
lifted and leg in alignment with your hips, close to parallel to the floor.
Complete the exercise by bringing your right elbow in to touch your left knee
while rounding up through your spine and tucking your chin into your chest.
Return to the starting straight-arm and leg position. Complete all repetitions
on one side, then switch to the other.
9.
Bicycles: Lie face up on the floor with your hands behind
your head, but not supporting your head. Bring your knees to your chest. Rotate
left bringing your right elbow towards your left knee as you straighten your
other leg. Switch sides and continue the pedaling motion. Tip:
To increase the intensity of this exercise, lift your shoulders to the ceiling
(not your head, your shoulders!) as you move your legs.
10. Kick Downs: This
core exercise can help you build a stronger back and make you less prone to
injury. Keep your low back pressing into the ground the entire time and lower
your legs as close to the floor as possible without allowing them to touch. The
first time you do this exercise, start lying on your back, knees bent, feet
flat on the floor. Lift and replace one leg at a time, keeping your knee bent. As you get stronger,
lift and replace both legs at one time (with knees bent) and eventually move to
straightening your legs.
11. Side Lunge: Start
with your feet more than shoulder width apart, and your arms hanging at your
sides. Move your body laterally (to the side) to the right until you can reach
down with your right hand and touch the side of your right foot. Push off with
your right foot and return to the starting position. Switch directions and
repeat. You feet don't move during this exercise. This lunge
variation works your muscle fibers, tendons and ligaments in a different
pattern. To make this exercise more challenging, after you touch the side of
your foot, add a side leg lift.
12. Burpee: Start in
a standing position. Drop down into a squat position with your hands on the
floor. Kick your feet back (or step your feet back one at a time) until
your legs are extended behind you. Kick your feet back to a squat position (or
step them back one at a time). Return to standing position and repeat. To
increase the intensity of this exercise, add a full standing jump before the
squat.
13. Jumping Jack: Sometimes
jumping gets a bad rap, but when it comes to increasing bone density it is a
great thing. A jumping jack is one of the best plyometric exercises out there
and it is a fantastic cardiovascular drill. If you are looking for a way to
improve your quickness, this is the exercise.
14. Mountain Climbers: Come to
plank position on the floor with your hands slightly in front of your shoulders
and your hands pointing outward. Bring your left foot forward so that your left
knee nearly touches your chin. Return your left foot to its starting place and
bring the right foot forward and repeat, alternating legs.
15.
Grand Plie Squat: Start with your feet slightly wider
than shoulder-width apart with your toes pointed outwards. Lower down into a
squat until your thighs are parallel to the floor. Push back up to a standing
position. To increase the intensity of this squat, hold a dumbbell with both
hands hanging down in front of you while you squat.
I'm not sure I can remember the positions for some of these exercises, so I picked off some pictures to help remind me:
Spinal Balance:
Kick Downs:
Side Lunge
Grand Plie Squat
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