Fitness on the Fly!

Last night I presented a one hour workshop on “Fitness on the Fly”.  The presentation was tailored towards how to exercise when you can’t make it to the gym.  Whether that means you are stuck at work all day, staying in a hotel, or can’t leave home to make it to the gym, there is always an option.

I am going to share with you the first of three handouts that I provided those who attended the lecture.  This first one is a series of exercises that can be done with no equipment at home or while travelling.  In another week or so I will post the at work exercises and the ‘travel’ equipment exercises.

Here it is (let me know what you think):

Fitness on the fly

Start each workout with a 5 minute dynamic warm up and then perform 2-3 sets of 15 of all exercises in a circuit format unless specified. Choose level 2 options as level 1 options become less challenging. Stretch and cool down at the end. For an example of a dynamic warm up please contact Katherine@optimal-health-coaching.com.

Exercise Level 1 Description Level 2 Description
Cardio

(Outdoor option).

Wind Sprints:

Choose 4 distances (each progressively a bit further away).

–       Start at point A, sprint to point B, and back to point A

–       Point A sprint to point C, and back to A

–       Point A to point D, and back to A

–       Repeat

Add in 5 burpees (Jump straight into the air, come down into a modified or full push up) each time you reach point B,C, and D

pic 1

Fitness on the fly

Start each workout with a 5 minute dynamic warm up and then perform 2-3 sets of 15 of all exercises in a circuit format unless specified. Choose level 2 options as level 1 options become less challenging. Stretch and cool down at the end. For an example of a dynamic warm up please contact Katherine@optimal-health-coaching.com.

Cardio

(Indoor option)

High knee running, jumping jacks, burpees.

–       Hold your hands out at hip height.   Run one knee at a time up to make contact with your hand. Do this 20 times.

–       Follow that with 25 jumping jacks

–       Follow that with 5 burpees (add this on for the level 2 option).

–       Repeat 3-5 times.

*Low Impact Option

–   If jumping around is not suitable in your location try the following cardio options:

–   Speed lunges (toe taps backwards) X 20

–   Pulsing hold low squat for 8 seconds

–   Speed lunges side (toe taps) X 20 each side

–   Pulsing hold low squat for 8 seconds.

*   Finding a set of stairs in your hotel/home and doing 5-10 laps is also a great idea!

 

 

 

Upper Body

Push ups

Plant your hands below your shoulders in a forward plank position. Engage the abdominals and lower the body to the ground so that the nose makes contact. Exhale and push the body back up into a high plank.

pic 2 

Push ups To Plank

Perform a push up, engage the abs, and twist the body to open the chest up towards the ceiling. Look in the direction your chest has opened up to.

pic 3

 

 

Upper Body

 

 

Planks up & down’s

Option one:   From the knees (easiest).   In a plank position drop down onto the R elbow, then onto the L. Push up back to the R wrist, then L wrist. Alternate leading arms. Option two: From the toes (harder).

pic 4

 

 

Up & down’s on one leg

In a plank position, lift one leg at a time and perform the up & down sequence.

pic 5

Lower Body Basic squat.

Standing with feet slightly wider than shoulder width, toes pointed out at 45 degrees. Sit back into a seated position keeping your chest up and ensure you can lift your toes off the ground.

pic 6

Squat Jumps

In a proper squat position, bring arms behind body, bend the knees and explode up vertically. Keep proper form and maintain speed with the jumps.

pic 7

Lower Body

Lunge

Take a large step forward and lower the hips towards the ground, keeping the front knee over the ankle and the shoulders over the hips. Option to increase difficulty: Jump alternating legs into a lunge.

pic 8

 

Lunge knee up

Perform a lunge and bring the back knee up in front.

Even harder? Add a hop and reach to the ceiling.

pic 9

Core Mountain Climbers one leg at a time:

Step feet in Step feet to the side
 pic 10  
Pick up the speed and jump both legs at the same time!

pic 11

Core Dead Bug

Both arms and legs are up in the air, you are laying on your back. Keep a neutral spine and lower opposite arm and leg to the ground.   Keep the knees bent.

pic 12

Straighten out the legs, or add weights to the hands.

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