As a fitness coach for the last 9 years, I have spent a lot of time putting together workouts to suit many different clients needs and to attain various health and fitness goals. There is one simple structure that I always stick to for creating workouts for both myself and my clients. I love it because it helps me produce a well-balanced workout every single time but still gives me plenty of flexibility to add in weight or use my own body. It’s also perfect for creating travel or to do at home when you don’t want to carry a lot of equipment in your van or purchase alot of equipment for a home gym. So, what is this simple workout structure? Core, Push, Pull, Squat, Hinge.

 

These five movements target different areas of your body, allowing you to easily create a balanced total body workout. After a quick warm-up of your choice, pick an exercise from each category. Either choose a set number of reps for each movement and complete 4-5 rounds or set a timer for 20-25 minutes and switch exercises every minute. Below is a description of each category and at the end of the article you will find a great take anywhere workouts that you can try on the road travelling or at home, no equipment needed.

CORE

I like to start with the core as prepares your whole body and activates your stabilising muscles (those around your lower back, abdominal region and hips) so that you reduce injury and are able to perform the remainder of the workout with great technique and adequate range of movement. In addition to any plank variations, you can also try deadbugs, bird dogs and bridges or half kneeing woodchops.

MODIFIED DEADBUGS ARE A GREAT WAY TO STRENGTHEN THE CORE WITHOUT PUTTING ADDITIONAL STRAIN ON THE LOWER BACK

UPPER BODY PUSH

The humble push-up is the classic upper body push movement, but you can think of this as any exercise that targets the anterior (or front) part of your upper body. Any push-up variation works well here whether you perform them on your knees, elevate your feet, complete them on a TRX, change your hand position to a narrow or wide grip. Other push movements include any sort of press movement using resistance bands.

PUSHUPS ARE THE GO-TO UPPER BODY STRENGTH EXERCISE AND CAN BE MODIFIED TO SUIT YOUR FITNESS LEVEL

UPPER BODY PULL

This is any opposing movement to the upper body push and these movements generally target the posterior (or back side) of your body. Common pulling exercises include the pull-up or chin-up (think of the parks you might come across in your travels or visit on the weekend), TRX row, any version of a row (even use the playground swings!)

 

 

 

USING ANY EQUIPMENT SUCH AS A SWING OR LOW BAR IS PERFECT TO ACHIEVE A BODYWEIGHT ROW.

LOWER BODY SQUAT

These movements target the anterior side of your lower body, but it’s easier to think of these as anything where the movement comes primarily from your knee joint. Examples include any squat and lunge variations, single leg squats and step ups.

 

SQUATS ARE A GREAT WAY TO DEVELOP LOWER BODY STRENGTH AND CAN BE COMPLETED WITH NUMEROUS VARIATIONS, SUCH AS PARALLEL SQUATS ONTO A SEAT OR BLOCK

LOWER BODY HINGE

The lower body hinge targets the posterior side of your lower body and these movements are primarily initiated by a hip hinge. Examples include any variation of deadlifts and glute bridges or hip raise variations. One legged deadlifts versions such as the one pictured also help with stability and balance.

 

 

 

A SINGLE LEG HINGE IS A PERFECT ALTERNATIVE TO A WEIGHTED DEADLIFT AND CAN BE DONE ANYWHERE

TRAVEL OR HOME WORKOUT

After a warm-up of your choice, complete 4-6 rounds of the following

30 second Plank

30 seconds pushups (which ever variations suits your ability) 

10-15 each side alternating reverse lunges

10-15 rows (using resistance bands, tea towel, bar at a playground)

10-15 each side single leg hinge

Rest up to one minute in between sets