Exercise! - Vacation Workout, Quick Easy and Efficient




MichelleRae
07-03-2004, 05:44 PM
Its Summertime girls and a lot of us may be headed out on the road and camping or staying at hotels that offer no fitness facility. How can you keep up your daily exercise? Need a quick routine? Need effective exercises? Look no further, I've found a workout that is all of the above and you don't need anything special. Resistance bands can be purchased from walmart for 10 bucks for 3 bands of varying resistances they are light and easy to pack for travel!

Pushups
Pushups work your arms, chest, abs and back and you don't need any equipment. Do them on your knees (easier) or toes and keep your back straight (no sagging) and your head in neutral alignment. Keep abs tight as you lower and exhale as you push back up. Do as many as you can and move on.

Plie Squats w/ Resistance Band
Stand with feet wider than shoulders, toes turned out and resistance band stretched beneath feet (hold handles and keep elbows at 90 degree angles, biceps contracted). Keeping the band taut, lower into a plie, keeping knees in line (and behind) toes and curl arms up, lower back to 90 degrees and squeeze butt to stand up. Do as many as you feel like doing and move on.

One-legged Squat with Shoulder Press
Stand with right foot on band and left foot lifted a few inches off the ground, holding onto a chair for balance. Bend knee and lower into a slight squat (butt back, knee behind toe) then raise right arm straight up over head. Do about 16 and switch to the other side.

Deadlift with Band RowStand on band and pull it tight, hands in front of thighs. Keeping back flat, tip from the hips and bring hands down the legs to mid shin. While you're down there, bend elbows and pull them up to your ribcage, contracting the back. Tighten butt to lift back up. Do as many as you can bear and move on.

Tricep Dips
Find a chair or solid object and sit on it with hands next to hips. Move hips in front of chair and, keeping butt close to the chair, bend the elbows and lower a few inches. Don't sink into the shoulder or lower past 90 degrees. Do a whole bunch and get ready for your last exercise.

Side Plank Ab Twist
Lie on your side and push up so that your body is supported by right hand (or bent forearm), feet stacked. Straighten left arm and sweep it down, twisting your body and turning shoulders towards the floor (hips don't move). Do it on the other side and then hit the beach.

Workout tips:
Warm up with a few minutes of walking in place
Do each exercise for one set (or more if you feel like it)
Do enough reps to feel the burn then move on to the next with no rest
Go slowly to really work your muscles
If you don't have a resistance band, use full water bottles as dumbbells or nothing at all