Dec 22 | MOVE BEYOND

The 3 Step Travel-Friendly Workout

Staying active and healthy is always easier when there’s a routine. Having access to healthy food and a gym can definitely help keep us on track. Don’t worry — you can still get a full-body workout when you’re on the go, without using any weights or machines. Workout your arms, core, and legs anywhere with these 3 simple, accessible and gym-free exercises:


1. Overhead Arm Raises

 

This movement works shoulders, biceps, triceps and deltoids. I love this exercise because it does wonders, even without weights and can be performed with dumbbells for a more advanced workout.STEPS:

Stand with your feet shoulder width apart with core engaged (if using dumbbells choose weights that are comfortable to lift overhead).

Lift arms directly overhead.

Bend elbows until upper arm is parallel to the floor, keeping shoulders down.

Lift arms back overhead.

Do 3 sets of 20 reps.


2. Plank

 

The good ole plank is one of my favorite exercises! It works the abs, back and shoulders. Anyone can do it, anywhere, and no weights are needed. Challenge yourself by increasing the amount of time you hold it.STEPS:

In push-up position, engage your core ensuring your back is flat and you are supporting your lower back with your lower abs.

Hold this position for 30 seconds.

Do this 3 times, holding longer for an added challenge.


3. Squats

 

The age-old squat never fails! This exercise works the quads, hamstrings and glutes all in one. This movement can be performed by anyone at anytime.STEPS:

Stand with your feet shoulder width apart, engaging your core.

Squat as if you are sitting in a chair, until your upper legs are parallel to the floor, do not let your knees go past your toes.

Do 2 sets of 15. Try working your way up to more reps for an added challenge.


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