Fit To Travel: Part I

Summertime is officially upon us, friends! Do you love to travel? Do you already have your plans booked for a Summer adventure? Us too! Travel is something we have a huge passion for and we try to see new places as often as possible. The temptation to skip your workout regimen this time of year is great. But, don’t let that temptation get the best of you! We’ve designed a two part workout series that you can do anywhere in the world…from Tahiti to Tasmania. Safe travels and stay tuned for Part II coming up in our next installment!

Lower Body Day:

This workout can be done 1-2 times per week. Always consult with your physician before attempting a new exercise program.

 

Bodyweight Squats (10-30 repetitions)

  • Stand with your feet slightly wider than shoulder width apart. You can place your hands on your hips. This will be your starting position.
  • Begin the movement by flexing your hips first followed by your knees as if you were attempting to sit on a low stool or bench..
  • Continue down to full depth (When the knees reach approximately a 90 degree bend)  if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and avoid your knees tendency to pull inward.

melinda squat 1  melinda squat 2

 

Single Side Lunge (10-15 repetitions each leg)

  • Starting Position: Stand with your feet parallel facing forward and hip-width apart.
  • Stiffen your torso by contracting your core and abdominal muscles.
  • Keep your head facing slightly upwards and shift your weight onto your heels.
  • Inhale and slowly step to the side while stretching your groin muscles. Once the stepping foot is planted, the upper body and the side knee should not move forward during the lowering and raising of the body.
  • Keep the upper body vertical, dip your lower body straight down until straight knee comes close to the ground.
  • Hold the tension in the side leg, then while exhaling raise your body straight up and return to starting position.

melinda lateral lunge 1  melinda lateral lunge 2

 

Leg Raises/Scissor Kicks (10-60 seconds)

  • To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down or for extra lumbar support, place hands underneath tailbone region and apply downward pressure with your elbows to ensure good posture.  Note: The arms should be stationary the entire time.
  • With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
  • Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
  • Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
  • Repeat for the recommended amount of repetitions.
  • For persons with a history of lower back pain, this move may be contraindicated. Please use caution.

melinda scissor kick 1  melinda scissor kick 2

 

Bodyweight Squats or Advanced Option: Jump Squats (10-20 repetitions)

  • Perform Bodyweight Squats as instructed earlier or for an advanced option read on for instructions to perform Jump Squats.
  • With your head up and your back straight, position your feet slightly wider than shoulder width.
  • Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel  to the floor.
  • Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
  • When you touch the floor again, immediately squat down and jump again.
  • Repeat for the recommended amount of repetitions.
  • Caution: Do not perform this movement if you have any knee or back injuries due to the impact involved. Also, make certain that your landings are controlled and that you land with your two feet straight (toes touching the floor first). The wrong landing can result in an injury.

Rest: 1-3 minutes

Repeat Series: 2-5 times

 

Questions about this workout program? Contact me!

Melinda Prince

360 Fitness

903-561-7360

melinda@360fitnessonline.com         

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