On The Go Workouts
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Introduction
What do you do on days you don’t feel like working out? What do you do on days you can’t get to the gym? Undeniably, summers are just as chaotic as the holidays and juggling life while trying to get to a gym doesn’t have to be a daunting task if you have an ON THE GO WORKOUT using only your body weight. Prior to this or any workout, you would need to warm -up properly by walking briskly for 5-8 minutes and be sure to stretch afterward.
NO TIME FOR THE GYM, NO PROBLEM:
The workout requires ONLY your body weight:
1) JUMPING JACKS- CARDIO (15-30seconds-1minute)
2) WALL SITS- LEGS
Start by placing your back against the wall. Slide your back down the wall until your hips and knees bend at a 90-degree angle. Keep your shoulders, upper back and the back of your head against the wall. Both feet should be flat on the ground with your weight evenly distributed shoulder-width apart. Hold the position 30 seconds-1 minute.
3) FORWARD WALKING LUNGE- QUADRICEPS, HAMSTRINGS, and GLUTES.
Begin standing with your feet shoulder-width apart and your hands to your side. Step forward with one leg, bending the knees to drop to your hips. Lower your body weight until your rear knee nearly touches the floor. Drive-through the heel of your lead foot and straighten both knees to raise yourself back upright into the starting position. Step forward with your opposite foot, repeating the lunge on the opposite leg.
4) HIGH KNEES- CARDIO.
Stand straight with your feet hip-width apart lifting your knees high as possible as if you’re running in place.
5) PUSH-UPS (on your knees, toes, table or wall) CHEST
6) DIPS (using a chair) TRICEPS
Position your hands shoulder-width apart on a stable chair. That is behind you. Slide your lower body off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off of your elbow joints. Exhale as you push your body weight up.
7) MOUNTAIN CLIMBERS-CARDIO & CORE
Begin in a push-up position so your hands are directly under your chest and shoulder-width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Flexing the knee and the hip, lift your right foot off the floor and slowly raise your knee as close to your chess as possible. Return to the starting position and quickly repeat with the left leg continuing to alternate this back-and-forth for the duration of the exercise.
8) REVERSE CRUNCH-CORE
Lying on your back with your legs straight out in front of you. Extend your arms straight along your side, parallel to your legs. Lift your legs and bend your knees 9O degrees. Your thighs should be perpendicular to the floor. While keeping your feet together. While exhaling, raise your hips off the floor and crunched them inward moving your legs towards your torso so your knees nearly touch your chest. Hold the contraction for a second and move your legs back to the starting position while exhaling. Don’t swing your legs allowing momentum to control the exercise and don’t let your feet touch the floor.
9) PLANKS-CORE
Start by getting on your hands and the balls of your feet with your stomach facing the floor. Bend your elbows and rest your weight on your forearms. Your body should form a straight line from your shoulders to your ankles. Keep your body tight from your head to your toe. Hold this position for 30 seconds to a minute. Do not let your hips sag and don’t raise your bottom too high either.
10) BICYCLE-CORE
Begin on the floor with your lower back pressed to the ground. Put your hands behind your head, bringing you knees toward your chest while simultaneously lifting your shoulder blades off the ground. While turning your upper body to the right, bring your left elbow towards your right knee straightening your left leg out 45 degrees to the floor and alternate sides for 30seconds to 1 minute.