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Stay Moving

I do not leave home without my workout gear. That means clothes, shoes, and jump rope. You can do anything with these three things whether it be in a hotel room, outside, or in a gym.

CC Ladies August 9, 2012

While traveling, by automobile or plane, I make sure that I pay attention to some mobility. The biggest issues here are hips and posture. If I’m waiting in an airport, I’m doing pigeon or I’m standing with correct posture and focusing on my breath. If I’m on a long flight, I’m doing lunges and moving my joints around. Do not let your posture suffer because of unfriendly seats. If I have a break while traveling on the road, I get out to use the restroom and do a mini workout. My mini workouts usually consist of squats, pushups, and/or handstands. You can do those things anywhere.

When I get to a new city, the first thing I do is look up a CrossFit Gym. The greatest way to get to know a city is through their active culture. Who knows, you may even be invited to a community social gathering and have instant friends. If I cannot get to a CrossFit Gym, then I usually try to put a group workout together for me, Logan, and anyone else that wants to participate. Working out in a group is always better than doing it alone.

Just because you are traveling and out of your element doesn’t mean it’s okay to become stagnate. Mobility is life and the moment you stop moving is the moment you are close to the end of your rope. Practice obtaining 10 minutes in the bottom of a squat, hold plank for 4 plus minutes, or do 90 plus situps in 2 minutes. Whatever you do keep it moving.

As you’ve noticed, all the workouts this week have been workouts for on the go. They can be done without any equipment. Hip hip hooray! So you have no excuse to stay moving! Enjoy the last travel workout of the week.

Workout

Warm Up
Jog 5 min. 
Establish hollow position. 
Practice holding it building up in 10s increments. 
15 bottom to bottom squats (start and finish in the bottom of a squat). 
 
Advanced, Intermediate
Tabata Style 
20s On, 10s Off 
Hold Hollow
20s On, 10s off
Max Squats
20s On, 10s Off 
Hold Hollow
20s On, 10s off
Max Squats
20s On, 10s Off 
Hold Hollow
20s On, 10s off
Max Squats
20s On, 10s Off 
Hold Hollow
20s On, 10s off
Max Squats
 
Rest 2 min. 
Every minute on the minute for 10 minutes
10 Push Ups
20 Squats 
 
Beginner
Tabata Style 
20s On, 10s Off 
Hold Hollow
20s On, 10s off
Max Squats
20s On, 10s Off 
Hold Hollow
20s On, 10s off
Max Squats
20s On, 10s Off 
Hold Hollow
20s On, 10s off
Max Squats
20s On, 10s Off 
Hold Hollow
20s On, 10s off
Max Squats
 
Rest 2 min. 
Every minute on the minute for 10 minutes
5 Push Ups
10 Squats