This workout is GREAT for travel, as it incorporates a TON of bodyweight exercises and utilizes a light weight. Packing a light dumbbell (around 5 lbs) is easy to do, and most hotels have gyms that have a variety of dumbbell sizes to choose from. This workout focuses on balancing compound strength training moves (which fatigue more than one muscle group) with cardio exercises to get the heart rate up and blood pumping.
Full Body Circuit Workout
2 light dumbbells (around 5-10lbs)
Clock or stop watch to time 1 minute per exercise
Complete each exercise for 1 minute with minimal breaks. Work at a pace that challenges you, but also allows you to maintain perfect technique. This workout is broken up into two circuits, so I recommend taking a quick water break (around 30 seconds) between each circuit, then moving right into the next block of work. Of course, that is just a general guideline and listening to your body and doing what works for you is always the best option. *As always, check with your doctor before making any major changes to your workout routine
Circuit 1: Complete each exercise for 1 minute moving right into the next exercise. If an exercise focuses on one side of the body, alternate sides at the 30 second mark. I prefer to take a 30 second break in between each circuit and take minimal breaks (if any) within the circuit. It’s up to you, listen to your body on that one. Once you have finished the first circuit, break for 30 seconds then move into circuit two. Repeat this cycle 3 times for a 30 minute workout.
Wood Chop: Begin with both feet slightly wider than hip distance apart with a slight bend in the knees, and turn toes to the Right side. Grip a light dumbbell with one hand on top of the other, lower the weight down to your right knee (your left arm will be crossing over your body). Keep the abdominals pulled into the spine and keep the shoulders down and back so that there is no rounding in the upper body. Bring the weight across your body and up so it is over your left shoulder (see the image above for the beginning and ending positions.) Return to start and repeat for 30 seconds. Switch sides at the 30 second mark.
Goblet Squat: Widen your stance and slightly turn out your toes. Hold the dumbbell at your chest. Sit your hips down and back with the weight in your heels and knees tracking in line with your toes. Make sure to keep the chest lifted and continue to engage the core (tummy) muscles to protect your lower back. Drive through the heels and squeeze through the glutes to stand up and repeat for 1 minute.
Lunge with Shoulder Press: If you have two dumbbells, hold one in each hand. If you only have one dumbbell, place it in the Right hand to start and place your left hand on your hip. Begin with your feet hip width apart and take a long step back with your Right foot. Lower the Right knee down to the ground so that both legs create a 90° angle. As you step back and lower into your lunge position, press one or both arms over head targeting the shoulder muscles (this simply depends on how many weights you are using). Step back into starting position and lower your arms. Brace the midsection throughout this exercise to maintain balance. Continue to alternate sides for 1 minute.
Mountain Climber: Place both hands on the ground under your shoulders and begin in plank position. Try to keep the body in a straight line throughout the movement without lifting or wiggling your hips. Do this by pulling the belly button in towards the spine and hugging the ribs in together. Bring one knee in towards your chest, place it back in starting position and bring the other knee in towards your chest. Do this at a pace that allows you to maintain perfect technique. **If you are completing this on your knees for a simpler modification, bring your knee to the outside elbow rather than in towards your chest. Alternate legs for 1 minute.
Russian Twist: Sit on your bottom with your upper body at a 45° angle. Your feet can be on the ground, or they can hover for a more advanced option. Hold the weight in front of your body and rotate your upper body from side to side targeting the oblique muscles. Continue for 1 minute.
Circuit 2: Complete each exercise for 1 minute moving right into the next exercise. If an exercise focuses on one side of the body, alternate sides at the 30 second mark. I prefer to take a 30 second break in between each circuit and take minimal breaks (if any) within the circuit. It’s up to you, listen to your body on that one. Once you have finished the first circuit, break for 30 seconds then move into circuit two. Repeat this cycle 3 times for a 30 minute workout.
Wall Sit: Find an empty wall. Place your feet hip distance apart and sit back like you are sitting in a chair so that only your back is against the wall. The goal is to have your legs in perfect 90° angles. Make sure to breathe through the fatigue and hold for 1 minute.
High Knees: Quickly (as if running in place), lift your right knee then your left knee up to your waist. Do this as quickly as you can while continuing to breathe and maintain a strong upper body. You may eliminate the bounce/jogging aspect if you feel that is too much for your body. Complete for 1 minute.
Squat with a Rotation Twist: Take a wide stance and slightly turn the toes out. Sit back deep into a squat, making sure the weight is in your heels and your upper body stays lifted. With your without a weight, rotate your body from side to side while bracing your core (pulling in your midsection) while maintaining the squat position. Complete for 1 minute.
Froggy Plank: Place your feet outside your hips and sit down deep into a squat so your bottom is nearly touching the ground. Place your hands on the ground in front of you in line with your shoulders. Shoot your feet back into plank position. Jump your feet back into your low squat position, lift your hands and continue to repeat for 1 minute. **For a less intense option, you can step your legs back one at a time instead of jumping into plank position.
Butt Kicks: Begin with your feet right underneath your hips. Pull the belly button into the spine and stand tall. As you “run in place” pull the heel all the way up to literally kick yourself in the butt. If the running/bouncing motion is not a good fit for your body you can eliminate the jumping and simply lift your foot to your butt alternating sides for 1 minute.
Side to Side Hop: Start with your heels under your hips and a slight bend in the knees. Utilize your arms to create a little momentum and hop up and over to the Right. Hop back over to the Left. **You can eliminate the jumping aspect and step side to side if necessary. Continue to hop back and forth for 1 minute.
Let me know!
What did you think of the workout?
How many times did you make it through!?
I love hearing your feedback 🙂
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