Fitness Tips Archives - KT's Personal Training
7 Body weight exercises you can do anywhere

7 Body weight exercises you can do anywhere

Body weight exercises are a great way to stay in shape if you have minimal equipment at home or while you are traveling. They are effective and you can do them anywhere, making them the perfect solution to life on the road, a short break or at home.

Here are a few simple bodyweight exercises you can do while you are parked up for a couple of days.

  1. SQUATS

The squat is a staple of any bodyweight program for your legs.  Anyone can squat and you can make them harder or easier depending on your fitness level.  Here’s how to do the perfect squat:

Start with your feet slightly wider than your hips and arms crossed over your chest (or if more comfortable straight out in front of you).  Your weight should be evenly distributed in your feet.  Next slowly move you hips back and down until there’s roughly a 90 degree angle at your knees.

Make it easier: don’t go down as far.

Make it harder: Do it slower.  Count to 3 on the way down and 3 on the way back up again.

  1. DYNAMIC LUNGES

Here is a great opportunity to challenge your strength and balance.

Start standing with your feet hip distance apart.  Take a big step forward and bend your knees until both front and back knee are at 90 degree angle at the bottom of the lunge.  Make sure you stay balanced and controlled by keeping everything moving in a straight line.  Next push off your front foot and bring your front leg back to the standing position.  Repeat on the other foot.

Make it easier: Don’t go down as far and hold onto something to help with your balance.

Make it harder: Add some weight and hold it in front of you arm bent at chest height.

  1. PUSH UPS

Start with your hands a little wider than your shoulders and your feet hip width apart. Lower yourself under control until your elbows reach 90-degrees and then press away from the ground. Make sure to keep your core tight to keep your lower back from arching.

Make it easier: Feel free to perform push ups from an incline position.

  1. TRICEPS DIPS

Keep those arms in shape with triceps dips. The triceps are the muscles in the back of your arm between your elbow and your shoulder. To do a triceps dip, sit on a chair with your hands either side of your bottom. Move your bottom off the seat and slowly lower your body down until there is a 90-degree angle at your elbow. Remember to keep your chest lifted and your shoulders away you’re your ears.

Make it easier: Incline your body against a wall, with hands at shoulder width and lower your body towards the wall

Make it harder: Moving your feet further away from your hands will increase the difficulty of this exercise.

  1. SUPERMAN

There are so many bodyweight options to train your chest and arms, but often your back muscles get left out. A fantastic way to make sure your shoulders stay healthy is by making sure your back is nice and strong. Supermans are an awesome way to work your back without weights.

Start by lying face down with your arms out in front of you. Next, activate your glutes (butt muscles) and back muscles to slowly lift your arms and legs a few centimetres off the ground. Squeeze your shoulder blades together. Hold this for a couple of second and then release your arms and legs back to the floor.

Make it easier – If this is too tough or you feel pain in your lower back, try lifting just one arm and the opposite leg, then alternating to the other side.

  1. GLUTE BRIDGE

There is no better way to undo all the sitting we often do than the humble glute bridge. Start on your back with your feet close to your butt and about hip distance apart. Push your heels into the ground and raise your hips ensuring that the weight is evenly distributed between each leg. The key with the glute bridge is to ensure your hips remain in the correct position by bracing your core throughout the movement. Slowly lower your hips back down to the ground and repeat.

Make it harder – Want to make it more challenging? Try doing a glute bridge with a mini band.

  1. PLANK

A strong core is crucial for maintaining good posture and reducing your risk of injury. Planks are an excellent way to build up your core strength and you can make them easier or harder depending on your fitness. Start on your belly with your elbows underneath your shoulders and your feet hip width apart. Draw your belly button in towards your spine and lift your hips so your body is in a straight line from your head to your heels. You shouldn’t feel any tension through your lower back.

Make it easier – If you struggle to hold a plank on the ground, then incline your body on a railing, arm chair or steps.

WANT MORE ADVICE?

If you want to know how to put together a program, tailored to your goals and exercise level then you might be interested in my BACK ON TRACK program.  Drop me a message and we can soon get you started and BACK ON TRACK to a healthier, fitter and stronger you.

Survive the drive: Rest stop recharge

Survive the drive: Rest stop recharge

We are all like to travel at out own paces when seeing this great country.  Some people like putting in a big days drive to get to the next adventure while others like to limit their driving to a couple of hours a day.  Whatever your preference driving for long periods of time (or even just a couple of hours) without taking breaks can wreak havoc on the body. I don’t know about you, but at the end of a long drive, I can feel totally exhausted and then you have to set up camp!

There are actual physiological changes your body goes through on those long driving days; for both the driver and the passenger. For instance, your inactive lower body muscles send a signal to your brain to slow your metabolism. Your blood circulation slows as well, which leads to all sorts of ill-effects: foggy brain, raised blood sugar levels, fluid pooling in the lower legs, and inflammation, amongst many other joyful things. Google “sitting disease” and you can get all the gory details. So that post-drive sluggishness isn’t just me! It’s an actual “thing.”

We have had it drummed into us that we should stop every two hours for a rest to recharge the body and the brain, but what are the best ways to do this.  Why not try 10 minutes of being active. You could simply go for a walk, but that might get a little boring; plus it neglects our upper bodies. To keep things interesting, I have come up with a “rest stop recharge” workout for you to try.

Yes, you might get quite a few funny looks from fellow rest stop visitors; but it’s worth it. You’ll feel more energised, alert, and ready to hit the road.

I filmed it when we were pulled up at camp, so it can equally be done when you have had too much of the sitting around as well!

HOW IS IT DONE?

Complete each exercise for 30 secs before swapping over with your driving buddy.

You can complete 2 rounds of this mini circuit.  I between each circuit do a couple of laps around the car/van.

Combo 1 : Step ups + pushups: Complete 5 step up on the one foot before swapping feet!  Great for the glutes, as well as giving those chest muscles a bit of a stretch after all the sitting.

Combo 2: Lean in lunge with shoulder raise + Forearm plank and kick back: Getting those hips mobile is a must, together with a plank to strengthen the core.

Combo 3: Pass the bottle: This one will work on that core stability as well as give that upper back some mobility.

If you have any questions, just send me a message.

If you are interested in a program to increase your fitness, lose weight, increase muscle or improve any aspect of wellbeing such as mobility and flexibility, I can design a program specific to your needs via my Online Personal Coaching Program

Join me my on my Facebook page Fit 4 the Road as I keep fit and healthy while traveling this great country.

Tips for Healthy driving posture

Tips for Healthy driving posture

The way you sit in your drivers seat can either mean a joyful drive or a miserable one.

As travellers we can spend long stretches of time behind the wheel. The trouble with that is, our bodies were designed to move. If we are static for long durations, our muscles are no longer acting like sponges… squeezing out blood with contractions, and soaking it back up with relaxation. Besides compromising our circulation, our driving posture places our joints in more vulnerable positions. This is why it’s so important to take the time to set up your seat. You want your driving posture at its most optimal to ensure you’re protecting 3 things: joints, circulation, and safety.

Good driving posture comes down to 5 basic steps. As long as you keep in mind the motivation behind the adjustments, like keeping your joints as open and neutralized as possible for both less strain on them AND better circulation, then the rest of it should start to make sense.

 

5 Steps for Healthy Driving Posture

 

STEP #1:   Adjusting your distance from the steering wheel

  •   Move seat forward enough so that your heel remains down when depressing either pedal. 
  •   Knees should be bent around 120 degrees even when the pedals are depressed. (Any less than that decreases leg circulation.) 

STEP #2:   Adjusting Your Bottom Seat Cushion

  •   Make sure your hips and knees are either in line, or your knees can be lower than hips. (This opens your hips for better circulation and places less strain on low back).
  •   Assure that you feel equal pressure all along the backs of your thighs. (If not, you might want to consider adding a wedge cushion).
  •   Do the 2-finger measurement test. Place 2 fingers on the back of your knee to see if you’ve got enough space there so the seat edge is not cutting off your circulation. (Shorter people, you may need to add a back rest cushion to achieve this.)

STEP #3:   Adjusting Your Back Rest

  •   Recline the back rest to an angle of 100-110 degrees. (This improves circulation through your hips and decreases pressure on your spine. Reclining any more than that places strain on your neck.)
  •   Adjust the lumbar support so you feel even pressure all along your back. (If you’re unable to adjust your seat so you feel even pressure, consider adding a lumbar cushion).

STEP #4:   Adjusting Your Steering Wheel

  •   Bring the steering wheel down and toward you to lessen the strain on your shoulders, neck, and upper back.
  •   Ensure your shoulders remain against the backrest when you’re holding the wheel, and your elbows are not locked out.
  •   Hold the steering wheel at 9 and 3 (or lower if you can do so safely) to take strain of your shoulders, neck, and upper back.
  •   Be symmetrical, so both hands are holding the wheel in the same way. Don’t drive with one hand on top of wheel. (That forces your shoulder off the back rest and is taxing on your spine. Plus it’s less safe.)
  •   Keep your wrists neutral (straight) as much as you can. Over-flexing or extending them for long periods causes strain on the muscles and ligaments, and it cuts off circulation to the hands.

STEP #5:   Adjusting Your Head Rest

  •   Raise the top of the headrest between the top of your ears and the top of your head.
  •   Ensure the back of your head comes in contact with it comfortably.
  •   If you can do so comfortably, use it occasionally while driving! (It gives your neck a break from holding up your head.)

Then there’s the common sense things, like taking your wallet out of your back pocket, taking frequent driving breaks, switching drivers if possible, and limiting how much driving you do in a day… all of that will also play a role on how well you feel coming out of the drive. That’s what this whole thing is about anyways, feeling energised, healthy, and ready to enjoy the adventure!

Exercise for falls prevention

Exercise for falls prevention

Most people take balance for granted; navigating each day without thinking or effort. Unfortunately, as you age, losing your balance is a common issue making older adults more susceptible to falls and injury. Sadly 30% of adults over the age of 65 experience at least one fall per year.  In our travels so far I have had to help at least two people over the age of 55 off the ground, where they lost their balance on a seemingly innocent bit of ground.  I really felt for them, not only were there external grazes, but the hidden joint and muscle bruising they may have sustained which might just ruin their plans for the next couple of days while they recover. But what if there was a way to prevent the falls from happening in the first place?

Amazingly, the number one activity for falls prevention in older Australian’s is exercise; but what type of exercise is best for preventing falls?

HOW MUCH EXERCISE?

As with all exercise, every individual is different, but a combination of various types of activities, including a walk on most days, will have the best outcome. For optimum results, try doing a little bit each day; even 10 minutes in the morning and 10 minutes in evening. You could also try incorporating a few exercises while waiting for the kettle to boil, such as some calf raises while holding onto the kitchen bench. Or adding in some leg extensions or seated marches during the ad break of your favourite TV show.

TYPES OF EXERCISE FOR FALLS PREVENTION:

RESISTANCE EXERCISE

Maintaining strength is not only important to keep our muscles healthy, it also helps us perform daily activities (like getting out of a chair or stepping over something when we are out site seeing) and has an important role in maintaining balance. Resistance exercises can be performed using your body weight, resistance bands, or even using common household items like cans of food. Moving your muscle under a greater resistance promotes an increase in muscle mass and therefore great glucose uptake.

BALANCE EXERCISE

Declining balance is common as we age. Practicing both static balance and dynamic balance, in a range of different foot positions and environments are great ways to maintain and improve your balance.

Group exercises classes, including Tai Chi being, are a great option for balance training.  In Queensland, the government have created the Stay on Your Feet Program to keep older Queenslanders active and independent.

GET THE “RIGHT” ADVICE

If you need help getting started or you’d like to get some professional advice specific to you, why not drop me a message.  An a  qualified personal trainer with a specialisation and keen interest in older adult training, I can help answer any questions you might have.

If you are interested in a program to increase your fitness, lose weight, increase muscle or improve any aspect of wellbeing such as mobility and flexibility, I can design a program specific to your needs via my Online Personal Coaching Program

Join me my on my Facebook page Fit 4 the Road as I keep fit and healthy while traveling this great country.

Balance Building Workout

Balance Building Workout

Some would argue we only have 5 main senses, and that a sixth sense does not exist. I disagree! I’m not talking about the one from the movie, I-See-Dead-People. I’m talking about the I-Know-Where-My-Arm-Is kind. Otherwise known by its nerd name as Proprioception.

What Is Proprioception?

Proprioception is our ability to sense where our body is in space. In a nutshell, it’s our “sense of self.” A quick example: Imagine it’s pitch black in the van and you need the bathroom. Would you be able to walk to it? As long as nothing is in your way, you’ll likely get there perfectly fine. You can thank your proprioception for that. It’s what’s helping you put one foot in front of the other even when you can’t see a thing!

Proprioception plays a huge role in our daily lives and we likely don’t realise it. It’s mostly at a subconscious level, although we can definitely draw our attention to it when we choose. It’s very much intertwined with our ability to balance. When proprioception isn’t working properly, we’ll see things like clumsiness, falls, bumping into object and all sorts of movement inefficiencies. As with everything in our bodies, if we don’t use our proprioception skills enough we lose them.

All of that was my long-winded way of saying THAT’S why it’s so important to make sure we’re doing exercises that target balance. Because through balance training we also increase our proprioception… a skill that’s alarmingly underappreciated.
Let’s put balance exercises back on our health and fitness radars.

In this blog, I demonstrate 6 balance exercises and describe variations depending on your fitness level and exercise experience.

EXERCISE 1: Walking Lunge Robots

Stand with your feet together and good posture. Lunge forward on your left foot while simultaneously rotating your trunk to the left. Place all your weight on your left foot and raise your right foot in a single leg balance hold for 1-3 seconds. Next, repeat the movement on other side by lunging forward on your right foot while rotating your trunk to the right. All your weight shifts to the right foot and raise your left foot to hold a single leg balance for 1-3 seconds. That entire sequence was one rep.

BEGINNERS AND SENIORS:  Take out the balance hold. Instead, you’ll simply lungewalk forward (with the trunk rotation) on your left foot and then your right without any stops in between lunge steps. And make sure you’re doing this along a wall or rail for safety!

EXERCISE 2: Arabesque Windmills

Stand on your left foot, with your left knee slightly bent. Reach your torso forward as you lengthen and lift your right leg behind you. Reach your arms out to your sides and hold for a moment. Once you are stable, slowly rotate your right arm forward while your left arm goes back, and then rotate the other way. This is one rep. You absolutely do not need to touch the ground as I’m demonstrating in the pic. You can simply pike forward from your hips as much as feels right for your level, and then do the rotations from that point. Do 5 very slow reps and then switch to other leg.

BEGINNERS AND SENIORS: Keep your back leg’s toes on ground and keep your torso upward as you rotate your arms. Please make sure your back is not rounded! The lean-forward motion that the advanced exercisers do comes from the hips and not the back. This takes practice and experience to learn, so to be safe keep yourself more upright and don’t attempt to bend forward past your ability level as you attempt this move.

EXERCISE 3: Split Squat with Front Leg Raise

Stand with good posture in a split stance—one foot forward and the other back. Back foot’s heel should be raised, and ensure your weight is evenly distributed between the front foot and the ball of the back foot. Lower self  down to perform a split squat. To do this, your hips drive straight downward and your chest stays directly above your hips, no leaning forward. As you raise back up from the split squat, simultaneously raise the front leg off the ground, shifting all your weight to the back foot (heel goes down for this). Hold your front leg raised like that for 3 seconds, that’s one rep. Do that 5 times and then switch sides.

BEGINNERS AND SENIORS: For the balance hold portion, instead of holding leg up, you’ll place the toe of your front leg down while keeping all your weight on the back leg. As for the split squat portion, only lower yourself as low as you feel stable, don’t go too deep into it… and do be mindful of your posture. Your torso should be upright with a straight spine as you lower into the split squat.

EXERCISE 4: Grapevines

Stand erect with your knees slightly bent. Staying on the balls of your feet, do a quick step to the side with your left foot, and then quickly step your right foot behind your left. Another quick step to your left again with your left foot, and then bring your right foot in front of your left. Continue this pattern. Eventually switch and go the other direction. Continue practicing grapevines for 1 minute. Work on building your speed as your skills improve over time.

BEGINNERS AND SENIORS: You’ll do the exact same foot pattern, however, you’ll take your steps down to a slow walk. Make sure you’re upright with good posture and not looking at your feet. Use your peripheral vision and your proprioception to continue your sideways steps safely. I highly recommend doing these along a rail or wall for seniors.

EXERCISE 5: Tabletop Reaches

Advanced, you’ll start in a hand plank with your feet spread a little wider than shoulders, and your hands slightly wide too. Make sure your neck is aligned in a neutral position. While looking at the floor, raise and fully extend your right arm and your left leg out at the same time. Keeping your core tight, very slowly drive your right elbow and left knee together. Repeat 10 times then switch to the other side. Note, this is a very challenging move and really is designed for advanced exercisers only! Intermediates, you should modify this to take out the elbow/knee crunch. So, you’ll extend your arm/leg as explained and then instead of driving elbow/knee together, you’ll set them back down so you’re back to traditional plank position.

BEGINNERS AND SENIORS: Start on your hands and knees on a soft padded surface, with your hands directly under your shoulders and your knees hip width apart. Raise and fully extend your right arm and your left leg to about parallel with the floor, and then drive your right elbow and left knee together (if you feel your back beginning to round you’ve driven them together far enough), then extend back out again. Continue moving between curling and extending, making sure to keep your core muscles tight and under control throughout the move. Repeat 10 times and then switch to other side.

EXERCISE 6: V Hold

Begin seated. Extend your legs out & lean back so that body is in an opened up V position. DO NOT allow your back & shoulders to round! Hold as long as you can. Continue practicing this pose for 1 minute. There are multiple options for this pose: hands behind head with legs straight is the most challenging. You can also extend your arms straight forward with bent legs as I’m doing in the pic.

BEGINNERS AND SENIORS: Begin seated on a padded surface. Grab either your knees or thighs with your hands. Slightly lift your feet off the ground, leaning carefully back to counterbalance the move. Once in position, work to straighten your spine and ensure your neck is neutral and aligned as well.

If you have any questions, just send me a message.

If you are interested in a program to increase your fitness, lose weight, increase muscle or improve any aspect of wellbeing such as mobility and flexibility, I can design a program specific to your needs via my Online Personal Coaching Program

Join me my on my Facebook page Fit 4 the Road as I keep fit and healthy while traveling this great country.

Fat burning workouts for beginners

Fat burning workouts for beginners

When you are a beginner, finding the right fat burning workouts is incredibly important. Far too many times you see beginners doing the wrong workouts and exercises for months, then end up quitting all together because they are not seeing the results they desire.

What Fat Burning Workouts Can Beginners Do?

As a beginner, there is no reason for you to try and engage in all the crazy exercises and workouts you see at the gym. Most times, these individuals have no clue what they are doing. There is no reason to be spending 3 hours at the gym doing cardio or doing hundreds of sit ups and crunches for a leaner midsection.

Keep things simple!

Keep the exercises you do and workouts you perform as simple as possible. There is no need to overcomplicate your workouts when first starting out, this will only lead to injury and frustration.

How To Structure a Beginner Fat Burning Workout?

There are a few different ways that you should structure your workouts in order to see your desired results. Having a plan is very important, so be sure you never get to the gym without knowing exactly what you will be doing. Your plan should include:

  • Exercises you will be doing
  • Number of sets and reps
  • How long your rest periods will be
  • How long your workout will take
  • What style of workout you will perform

Knowing these five aspects of your workout is the perfect starting point. Let’s now take a look at that last bullet point: what style of workout you will perform.

There are three different style workouts all beginners should focus on when first starting:

  1. High Intensity Interval
  2. Circuits
  3. High Intensity Cardio

Below we will be covering all three…

Intervals For Beginners

Interval workouts involve doing an exercise for a short period of time, resting and repeating. For example, you would perform an exercise for 30 seconds, rest 30 seconds and repeat for 15 minutes in that fashion. As a beginner, some good starting interval times would be:

  • 10 seconds of work, 20 second rest
  • 15 seconds of work, 30 second rest
  • 20 seconds of work, 40 second rest
  • 30 seconds of work, 60 second rest
  • 45 seconds of work, 60-90 seconds rest

Depending on what type of exercises you are performing will determine which interval format will be right for you. A workout that involves weights or high intensity bodyweight exercises, you should choose intervals lasting 10-30 seconds whereas a workout done on a bike or treadmill, you can perform intervals of 30-45 seconds.

Circuit Training For Beginners

Circuit training involves moving from one exercise to the next with little or no rest, and completing all exercises prescribed before taking a rest period. For example, you would perform 10 push-ups, 10 bodyweight squats, 10 lunges, and 10 overhead presses with no rest in between. Once you finished those four exercises, you would rest and repeat.

Circuit training is designed to be very high intensity causing your body to burn tons of calories and fat. It also helps with muscular endurance and strength.

Beginners can choose anywhere from 2-6 exercises when performing a circuit workout. Depending on what you are working on that day, circuits can be upper body, lower body, or full body.

If you choose a full body circuit, it is best to go from a lower body exercise to an upper body exercise and repeat. On lower and upper body days, you should choose exercises that use antagonist muscles. This means choosing an exercise opposite of what you just worked. For example, after doing a chest exercise you should complete a back exercise as your next step in the circuit.

High Intensity Cardio For Beginners

The two workouts styles we just covered, intervals and circuit training, are considered a form of cardio. However, beginners often wonder what other “cardio” they should do when working out. As you already know, the long slow 45 minute jogs on the treadmill are not going to do the trick when trying to burn fat.

Therefore, if you want to do extra cardio, it needs to be high intensity. The best form of cardio is sprinting. The only problem is sprinting can be very difficult especially when first starting out. That is why it is recommended that you start doing your sprints on a bike or rowing machine first.

High intensity cardio is best done in interval fashion, as we went over above. For example, you could do 10 full speed sprints on the bike or rowing machine that last 10-30 seconds. You would then row or peddle slowly for 60-90 seconds and repeat 10 times.

Fat Burning Exercises For Beginners

As was mentioned earlier, you don’t need to do all these complicated workouts and exercises you see people doing at the gym. Always keep things simple. That said, below are 10 movements you should focus on when first starting out on your fitness journey:

  1. Push-Ups, Knee Push-Ups, Bench Push-Ups
  2. Dumbbell Overhead Press
  3. Banded Rows
  4. Banded Deadlifts
  5. Squats: Bodyweight Squats, Goblet Squats, Band Squats, Sumo Squats
  6. Split Lunges
  7. Step Ups: Bodyweight Step-Ups, Dumbbell Step-Ups
  8. Mountain Climbers, Cross Body Mountain Climbers
  9. Burpees (Modified)
  10. Kettlebell Swings (make sure someone teaches you the form!)

Fat Burning Workouts For Beginners

Interval Workout Examples:

Full-Body Workout: Interval 15 seconds on, 30 seconds rest for 4 rounds

Exercises: Push-Ups, Bodyweight Squats, Overhead Press, Step-Ups, Modified Burpees (or starjumps)

Knee Push-Ups: 15 seconds
Rest 30 seconds
Bodyweight Squats: 15 seconds
Rest 30 seconds
Overhead Press: 15 seconds
Rest 30 seconds
Step-Ups: 15 seconds
Rest 30 seconds
Burpees or starjumps: 15 seconds
Rest 30 seconds
Complete 4 rounds!

===

Upper Body Workout: Interval 15 seconds on, 30 seconds rest for 5 rounds

Exercises: Push-Ups, Band Rows, Overhead Press

Knee Push-Ups: 15 seconds
Rest 30 seconds
Band Row: 15 seconds each arm
Rest 30 seconds
Overhead Press: 15 seconds
Rest 30 seconds
Repeat 5 times!

===

Lower Body Workout: Interval 30 on, 60 seconds rest for 3 rounds

Exercises: Goblet Squats, Alternating Step-Ups, Sumo Squats, Split Lunges

Goblet Squat: 30 seconds
Rest 60 seconds
Alternating Step-Ups: 30 seconds
Rest 60 seconds
Sumo Squat: 30 seconds
Rest 60 seconds
Split Lunges: 30 seconds each leg
Rest 60 seconds
Repeat 3 times!

Circuit Training Workout Examples:

Full Body Circuit: Move from one exercise to the next with no rest. After all four exercises, rest 30-60 seconds and repeat 3-5 times!

Bodyweight Squats: 10 reps
Knee Push-Ups: 10 reps
Split Squat: 10 reps each leg
Mountain Climbers: 10 reps
Rest 30-60 seconds and repeat 3-5 times

===

Full Body Circuit: Move from one exercise to the next with no rest. Rest only where it says to rest.

Exercises: Goblet Squats, Bench Push-Ups, Kettlebell Swings, Overhead Press, Mountain Climbers

Goblet Squat: 12 reps
Bench Push-Ups: 12 reps
Kettlebell Swings: 15 reps
Overhead Press: 10 reps
Mountain Climbers: 30 reps (15 each leg)
Rest 60 seconds and repeat 3 times!

===

Upper Body Circuit: Move from one exercise to the next with no rest. Rest only where it says to rest.

Exercises: Push-Ups, Dumbbell Row, Push-Ups, Modified Burpees

Push-Ups: 12 reps
Dumbbell Row: 12 reps each arm
Push-Ups: 12 reps
Modified Burpees: 10 reps
Rest 60 seconds and repeat 4 times!

===

Lower Body Circuit: Move from one exercise to the next with no rest. Rest only where it says to rest.

Exercises: Dumbbell Step-Ups, Kettlebell Swings, Bodyweight Squats

Dumbbell Step-Ups: 12 reps each leg
Kettlebell Swings: 15 reps
Bodyweight Squats: 12 reps
Rest 60 seconds and repeat 5 times!

===

High Intensity Cardio Workout Example:

Exercise: Rowing Machine

Perform a 20 second sprint, row lightly for 60-90 seconds and repeat 5-10 times.

Row Sprint: 20 seconds
Row Lightly: 60-90 seconds
Repeat 5-10 times!

If you have any questions, just send me a message.

If you are interested in a program to increase your fitness, lose weight, increase muscle or improve any aspect of wellbeing such as mobility and flexibility, I can design a program specific to your needs via my Online Personal Coaching Program

Join me my on my Facebook page Fit 4 the Road as I keep fit and healthy while traveling this great country.