When we are short of time and travelling frequently, we feel that we do not have the time to fit in a workout. This is simply not true.
For those of us in demanding roles we must remember that our energy is derived from a physical capacity. We must exercise in order to develop a physical capacity and so it is of the utmost importance to ensure that we are active daily.
For my clients who travel frequently I provide for them a “go to work out”. it’s a workout that can be done in 8 to 20 minutes. Moreover, this can be done at home, in a park or in your hotel room.
The Exercises
The exercises chosen are great for boosting your metabolism, promoting muscle growth and getting you energised when you’re in need of a quick workout.
1) Squat
A staple exercise in any program. Stimulating the Glutes, hamstrings and quads, this exercise promotes growth of the largest muscles in the body. This has great benefits for your metabolism too. A fundamental movement, which you must all be doing.
2) Sprawl to 1-2
Get ready to stimulate your heart rate. The quick movements involved in the thrusting and punching are a great way to stimulate the largest muscle fibres. Moreover, the punching movements are a fantastic core workout.
3) Press Up 1-2
Want a powerful chest and broad shoulders? This is a fantastic exercise to do. Lowering all the way down to the floor allows you to stimulate even more muscle fibres. Not only this, pushing off the floor requires more power and force than not doing so, promoting more growth. Add in the 1-2 to generate some more varied movement through the spine, allowing your core strengthen.
4) Shoulder Taps
This will be challenging for your core and shoulders as your body weight shifts from one hand to the other. A nice variation to the plank.
5) Reverse Lunge
Lunges are a fantastic way to stimulate the glutes. They differ to the squat as they stimulate more muscle fibres in the glutes as the hips begin to rotate and tilt more. Bring the knee to the floor to promote the stimulation of more muscle fibres.
6) Plank Walks
If you found shoulder taps easy, this one should be a challenge. A great shoulder workout, not to mention the quads and core as they work hard to keep your body from collapsing
How to do it.
Do each exercise for 30 seconds
Rest for 60 seconds
That’s 1 Round
Repeat 2 to 6 times
Learn more about Holistic Motions here.
