Cardio and Strengthening Workout During your Trip
It’s not always easy to decide which routine to make when you don’t have the necessary equipment or your trainer is not present. That’s why we offer you this superseries* –movements that are made in a continuous sequence without rest– that work your body and combine cardio and strengthening exercises so you can stay in shape wherever you go. ** Best of all, you don’t need any special equipment or a big area to do your workout.
Burpees and push-ups
Squat with your feet hip-width apart (a) and jump as high as you can (b). As you land, press your hands against the floor and jump your legs back (c) in elevated plank position –your body must form a straight diagonal line from head to heels (d). Flex your arms 90 degrees to make a pushup and then press your palms against the floor to return to the plank position. Repeat the pushup and raise your right knee to your right elbow (e). Straighten your leg and make another pushup raising your left knee to your left elbow. Straighten your leg, lean on your palms and jump your legs next to your hands to return to start. That’s one rep. Make three.
Drills with crossed crunch and kick
Stand with your feet shoulder-width apart, knees slightly bent and arms slightly flexed in front of your body (a). Run eight counts in your place touching the floor as quickly as you can with the balls of your feet (b). Lower into elevated plank position (c). Without losing your form, raise your right knee to your right elbow (d) and cross your leg in front of your body towards your left elbow (e). Return your knee to the right and straighten your leg behind your body –you must form a straight line from your head to your right toes (f). Lower your right leg and repeat the movement with the left leg. Return to start. That’s one rep. Make three.
Mountain climbers with superman plank
Start in elevated plank position with your left leg flexed in front of your chest (a). Lean on your hands and jump. Alternate your legs in mid air to straighten your left leg and bend the right one (b). Continue alternating eight times. Return to elevated plank position (c). Without losing your form, brace your core and raise your right arm and left leg. Your body must form a straight line from the tip of your right fingers to the tip of your left toes (d). Repeat it with your other arm and leg. Do it twice on each side and return to start. That’s one rep. Make three.
Lunge, sit-up and crunch
Stand with your feet shoulder width apart and step your right leg back into lunge position –your knees must remain behind your toes (a). Jump and alternate your legs in mid air to fall into lunge position with the left leg behind (b). Continue alternating eight counts. Return to start and lower into sit-up position (c). Make four sit-ups. Rest your weight on your left leg, straighten your right arm overhead and lift your right leg a few inches from the floor (d). Bend your right elbow and knee (e) and straighten them without letting your foot touch the floor (f). Repeat four times and do it on the other side. That’s one rep. Make three.
*Note: If you want a more intense training, repeat the whole routine up to three times.
**Warning: Before doing this workout, consider your conditioning level. Listen to your body if you need to rest.