Hope you enjoyed Part 1: Upper Body and Part 2: Lower Body of this 3-part “Exercise on the Road” blog series. As I’m sure you’ve experienced, it can be tough getting your workouts in when you’re traveling. There’s little time, you’re missing your usual equipment, and in a hotel room there’s just not much space! We’ve designed three workouts for you that you can switch off during your trip that require almost no equipment (just an exercise band for upper body) and very little space at all! Doing these quick travel workouts will help to ensure you don’t get out of shape or out of the habit while you’re away from home!
It’s super important to keep up with your workout routine when you’re on the road. It helps you avoid getting sick, improves your energy levels, encourages good eating habits and prevents losses in strength that can occur if you go for several days without working out. It also helps you keep from gaining weight since you’ll still be getting that calorie burn!
So, pick a spot on your hotel room floor and get ready for this core challenge!
Instructions:
Do the first 4 core exercises one after the other with no rest in between. Then do the energizer at the end. Rest 90 seconds and then repeat. See if you can do 3 rounds. If that’s easy, go 5 or 6!
Elbow Plank Pose
This simple but challenging exercise is one of the best abdominal strengtheners out there. It works more core muscles at once that the crunch does. Plank also has the added benefit of strengthening your back and shoulder muscles. Coming onto all fours on the ground, first balance on your forearms so that your elbows are at a 90 degree angle. Then bring your feet back behind you, stretching your body out straight over your mat. Your back should be parallel to the mat. Hold for 30 – 60 seconds.
Side Plank Lifts
Side plank lifts challenge your oblique muscles, but also includes shoulder and leg strengthening. Come onto your left side on the floor and prop yourself up on your left arm with forearm on the ground, elbow placed directly beneath your shoulder. Straighten your legs so that just the outer edge of your left foot is on the floor and your body is completely straight. If this position is difficult to maintain, bend your left slightly to place it on the floor. Now, lower your left hip until it nearly touches the ground, and raise it back up to starting. Do 12 reps on the left and then the right side.
Bicycles
Bicycles work the oblique muscles and the lower abdominals and will certainly leave you feeling challenged! Lying flat on the floor with your hands behind your head, bring both knees into your chest and lift your shoulder blades off the floor. Straightening the right leg, twist to bring your right elbow toward your bent left knee. Switch off, straightening the left leg and bring your left elbow to the bent right knee. Do 16 repetitions.
Reverse Crunches
These will really target your lower abdominals, which is the part of the abs most women are weakest in. Lay flat on your back with your arms beside you, palms pressed down to the floor. Bring your legs up so toward the ceiling, but leave a slight bend in the knees. Next, flexing your abs, push your heels up towards the ceiling, bringing your glutes up off the floor. Use control as you lower your glutes back down to the floor. Do 12 repetitions.
Mountain Climbers
This is your energizer – you should get your heart pumping! Begin in a pushup position on the hands and toes. First, bring the right knee in towards the chest. Take the right leg back and bring the left knee towards the chest. You can run the knees in and out or touch the toes to the floor when your knee is toward the chest. Pick up the pace and continue alternating the feet as fast as you safely can for 30-60 seconds. If you need a little help visualizing this one, check out this Livestrong video.
This fast, challenging travel abs workout will help make sure you don’t return home from vacation with a belly pooch! Don’t forget to check out the Exercise on the Road: Part 1: Upper Body and Part 2: Lower Body workouts. Switch off between these three while you’re on the road and you’ve got your whole body covered!
Did you know that the Athlean-XX for Women training program can travel with you? In addition to the 11 training DVDs that are part of the program, the program includes an additional TWO Girl on the Go workout cards per muscle group! If you know you’ll be staying in a hotel where there’s a gym, or if you’re able to hit up a local gym on your trip, you can use the Girl on the Go cards to continue your Athlean-XX for Women training even when you’re away! We built Athlean-XX to be flexible, because we know that especially for women, flexibility means consistency. And consistency brings results! To see surprising results in just 90 days, join us on Team Athlean!