with HAC Personal Trainer, Becky D’Amico
With the holidays here, you may be wondering how you can exercise while in travel mode. Your own bodyweight is the best tool you have. This workout will target the entire body and keep you feeling fit while on the go, and there is no fancy equipment needed. The following exercises can be performed in 4 sets. The entire workout is approximately 30 mins. Quick, effective, and fun! Should you need assistance modifying the workout, please feel free to contact me.
1. Forearm Plank
(Hold for 30 seconds)
Place your forearms shoulder-width apart on the ground with the elbows aligned directly under the shoulders. Lift your knees off the floor coming up onto the toes. Brace your core and keep your back and butt flat without letting the hips raise or dip. Hold for 30 seconds.
Modification: knees on ground
2. Jump Squats
(Perform 15 reps)
Place your feet shoulder-width apart with arms by your sides. Keeping your back straight and chest up, squat down until your thighs are parallel to the floor or lower. Press off the balls of your feet and jump straight up into the air as high as possible. Be sure to exhale on the jump. When you land, immediately squat down and jump again.
Modification: Body weight squats
3. Decline Push Up
(Perform 15 reps)
With hands shoulder-width apart, hold yourself in push-up position, lifting your torso up at arm’s length. Prop your feet up onto a box or a stable object. Lower your chest down towards the floor until your chest almost touches the ground as you inhale. Exhale and press your chest away from the floor pausing for a second at the top. Lower back down and repeat.
Modification: regular push-ups or on knees
4. Jack Knives
(Perform 15 reps)
Lie face-up on the floor with your legs together and fully extend your arms over your head. Exhale and simultaneously raise your legs and arms while bending at the waist. The legs should be lifted to a 35-45 degree angle with the ground. Your torso should lift off the floor as you reach your arms parallel to the legs. Inhale and lower your arms and legs back into starting position.
5. Tricep Dips
(Perform 15 reps)
Sit on a secure bench or chair and place your hands shoulder-width apart. Slide your butt off the bench and extend your legs out in front of you. With hands still on the seat, straighten your arms, keeping a slight bend in the elbows to protect your elbow joints. Keep your back close to the bench and slowly lower your body towards the floor until your elbows are at a 90-degree angle. Press your hands into the bench to straighten your arms as you return to the starting position. Be sure to keep your shoulders down throughout the entire movement.
