Tag Archives: dynamic squat

Holiday Travel Workout

With so much traveling going on this holiday season, there’s not time to worry about packing equipment or finding a local gym. Here’s a four-exercise, full-body routine you can do anywhere. Time yourself (not including the warm up or cool down) and try to beat your time on subsequent runs. *click on each gallery to see larger images.
WARM UP – 3-5 minutes(yoga vinyasa, dancing, or gentle stretching)
15 reps/side              HALF to FULL STATIONARY LUNGE
Step forward about the length of one leg, come down halfway, lift up and then come down into a full lunge so that both legs come to a 90 degree angle. Lift all the way up to the starting position and repeat 15 times. Come back to standing, switch legs and repeat on the other side. *make sure to keep your abs engaged, body upright and knee aligning with your 2nd toe.

10 reps/side              SINGLE LEG TRICEPS DIPS
Start down in a crab position – fingers pointed towards your body, and lift one leg. Engage the abs to keep the leg lifted. Bend the arms and come back to a fully extend position to activate the triceps. Dip 10 times, lower your leg, switch sides and repeat 10 more times. *If you are having trouble with your balance, come down to two feet.

20 reps                      DYNAMIC SQUAT
 Start standing then jump feet apart and touch hands down to the floor as you come into a squat. Keep the chest lifted and don’t go further than thighs parallel to the floor. Squeeze the butt and abs as you jump to a standing position. Repeat 20 times.
10 reps                      PUSH UP TO SIDE PLANK
Start in a plank position with your wrists under your shoulders, and feet hip distance apart. Perform one push up and then come up through plank and rotate into a side plank with your right arm up. Feet should stay hip distant apart. Hold for four seconds, come through plank to perform another push up and then rotate to the left and hold for four seconds. Each side counts as one repetition and you’ll want to go up to 10.

*If you have trouble performing a push up in good form, come down to your knees for the push ups and then come back up to full plank before rotating.
Go through all exercises back to back without a break. At the end of the fourth exercise, rest for 90 seconds. Repeat once or twice depending on your fitness level.
COOL DOWN – 3-5 minutes (yoga vinyasas, or gentle stretching)
Warm up – 3-5 minutes (yoga vinyasa, dancing, or gentle stretching)
15 reps/side             Half to full stationary lunge R/L
10 reps/side             Single-leg triceps dips R/L
20 reps                      Dynamic Squat
10 reps                      Push-up to Side Plank (4 second hold in side plank)
Cool Down – 3-5 minutes (yoga vinyasas, or gentle stretching)