The New ' On The Go ’ Workout

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The gym, at home, the park, the beach, in your hotel roomโ€”this workout can be done anywhere! These movements are designed to target every muscle in the body, boost your metabolism and build lean muscle. Challenge yourself to start at a high rep count, perform all six exercises back-to-back and complete at least 3 rounds, descending your rep count each round. Six back-to-back exercises performed in a ladder sequence of reps. Rep count can begin anywhere and decrease down with each round, for example: 12 reps / 10 reps / 8 reps / 6 reps…. (3 Round Minimum)

 

Exercise #1 – Tricep Pushups

Strengthens and tones the arms and shoulders, targets the triceps.
Set up in plank position with your hands under your shoulders and feet hip width apart. Slide your elbows back to your ribs so your chest hovers over your fingers with abs braced, push through your palms and lock out elbows. If this is too challenging, perform reps on your knees.

 

Exercise #2 – Elevator Plank

Strengthens and tones the core.
Set up in plank position with your hands under your shoulders and feet hip width apart. Drive your right knee forwards towards your right wrist, hold, crunch your core and raise your right knee up to your right elbow, hold, and reset back to plank position. Repeat on the left to complete a full rep. If this is too challenging, eliminate the knee-to-wrist movement and go straight to your elbow.

 

Exercise #3 – Bear Squats

Strengthens and sculpts the legs and glutes, targets the quads.
Set up in plank position with your hands under your shoulders and feet hip width apart. Begin by bending at the knees, pushing your glutes back towards your heels. Hold. Push through the balls of your feet and back into the plank.

 

Exercise #4 – Bridge to Toe Reach

Strengthens shoulders, core, glutes and legs.
Lie on your back with feet hip-width apart, hands shoulder-width apart and fingers pointed in the same direction as toes. Push your hips off the ground and hold by squeezing your glutes. Reach your left hand to right foot, hold and reach your right hand to left foot. Focus on crunching your core and elevating your hips. If this is too challenging, lift and extend one leg off the ground, squeezing the glute, hold and repeat on the other side.

 

Exercise #5 – Sit Up to Twist

Strengthens core, targets obliques.
Lay flat on your back with legs straight, fingers to temples and elbows out wide. Perform a full sit-up, then twist and tap your opposite elbow to opposite knee, lay flat and repeat on the other side. If this is too challenging, keep your knees bent with feet flat on ground instead of extended straight out.

 

Exercise #6 – Single Leg Glute Bridge

Strengthens lower back, targets glutes and core.
Lay flat on your back with knees bent, feet flat hip-width apart and arms flat on the ground next to your body. Lift your right leg straight up, stacking ankle over knee, knee over hip. Push your left heel into the ground and lift your hips off the ground while pulling abs in and squeezing the same left glute. Hold and repeat on the other side to complete the rep. If this is too challenging, keep both feet on the ground.

 

Whitney Findorff

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