Holiday Travel Ahead? Try These 3 Travel Friendly, No Gym Workouts
Achieve full-body fit maintenance that can be done anywhere, anytime, anyhow! <!-- In part 2 of this 2 part series you will learn about which foods you can eat to lose fat and gain muscle! Read more! -->
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<DIV class=article-padding-content><!-- --><!-- end article-description -->by C.J. Sower Dec 22, 2011
<!-- end article-author-by-line --><!-- Content from database -->The holidays mean many things to many people, but for students, they mean school's out for winter, to paraphrase Alice Cooper. While some people travel to join the family, you may seek out the novel or new experience by traveling elsewhere. While away, you might eat crazy food, go to one-of-a-kind bars or clubs, and experiment with a lot of other stuff that doesn't exactly meet healthy criteria - or Mom's approval.
Who would be so square to NOT indulge in some of the vices available on a trip that you're more than likely to never experience again? No wonder we tend to forget to unpack our fitness and dietary regimens when we take trips.
So don't forget to pack the Nomad's Fitness Handbook - 3 creative workouts that go top to bottom, don't require a gym pass or unnecessary equipment, and will help your body stay sexy on the trip of a lifetime.
Work Your Upper Body With A Backpack
Why a backpack? Because, it's easy to load with weight, has comfortable straps, and you'll probably have one on your trip anyway - it's the perfect free-weight substitute for the nomad. You can curl, squat and even press it! No matter where you are, just load it with anything you can find and start lifting.
Upper Body Backpack Blast Attack!
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<!-- end table -->The 'Ab'solute Circuit
The first indicator you're getting out of shape is a big ol' round gut, so here are some exercises to keep your washboard polished from day one to day DONE. Complete one set for each exercise with no rest (that translates as 1 round, people) and rest for 1 minute before starting the next round. You will complete 3 rounds of this ab circuit.
On-The-Road 'Ab' Solution
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<!-- end table -->Stairs: The Original Leg Workout
Hills, mountains, jungle trails, stairs ... climbing heights, walking upright ... legging out distances was Man's first exercise. We all know it is true, and there are just so darn many stairs out there. If you're staying at a hotel, I'm going to go out on a limb and assume you will encounter a stairwell at some point during your adventures. So, challenge your legs a bit with some old-school leg work.
Uphill Lower Body Leg Training
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<!-- end table -->And Don't Forget Your CARDIO, Lazy Bones
Thought you were going to get out of doing cardio, eh? Nope. Travel allows for plenty of cardio options. Try taking a scenic hike and bring your camera, or do some biking, walking, or jogging to see the city. Personally, I like finding good spots to play pick-up basketball or other sports so I can let loose in a competitive setting. You could also just bring an easy-to-pack jump rope or make sure to use the hotel pool or treadmill.
Road Warrior Cardio
Achieve full-body fit maintenance that can be done anywhere, anytime, anyhow! <!-- In part 2 of this 2 part series you will learn about which foods you can eat to lose fat and gain muscle! Read more! -->
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<DIV class=article-padding-content><!-- --><!-- end article-description -->by C.J. Sower Dec 22, 2011
<!-- end article-author-by-line --><!-- Content from database -->The holidays mean many things to many people, but for students, they mean school's out for winter, to paraphrase Alice Cooper. While some people travel to join the family, you may seek out the novel or new experience by traveling elsewhere. While away, you might eat crazy food, go to one-of-a-kind bars or clubs, and experiment with a lot of other stuff that doesn't exactly meet healthy criteria - or Mom's approval.
Who would be so square to NOT indulge in some of the vices available on a trip that you're more than likely to never experience again? No wonder we tend to forget to unpack our fitness and dietary regimens when we take trips.
So don't forget to pack the Nomad's Fitness Handbook - 3 creative workouts that go top to bottom, don't require a gym pass or unnecessary equipment, and will help your body stay sexy on the trip of a lifetime.
Work Your Upper Body With A Backpack
Why a backpack? Because, it's easy to load with weight, has comfortable straps, and you'll probably have one on your trip anyway - it's the perfect free-weight substitute for the nomad. You can curl, squat and even press it! No matter where you are, just load it with anything you can find and start lifting.
Upper Body Backpack Blast Attack!
Backpack Bench Dips
4 sets of 20, 15, 10, 5 reps If backback is hitting the bench, place it in your lap.
Backpack Push-Ups
4 sets of 20, 15, 10, 5 reps Performed while wearing backpack on your back.
Backpack Curls
4 sets of 12, 10, 8, 6 reps each arm
Use top strap for regular grip or use shoulder straps for a hammer grip.
Backpack Upright Row
4 sets of 12 reps
Use top strap for a close grip, or use shoulder straps for wide grip.
One-Arm Backpack Row
4 sets of 12 reps
Front Backpack Raise
4 sets of 12 reps
<!-- end table -->The 'Ab'solute Circuit
The first indicator you're getting out of shape is a big ol' round gut, so here are some exercises to keep your washboard polished from day one to day DONE. Complete one set for each exercise with no rest (that translates as 1 round, people) and rest for 1 minute before starting the next round. You will complete 3 rounds of this ab circuit.
On-The-Road 'Ab' Solution
Toe Touchers
3 sets of 15 reps
Cross-Body Crunch
3 sets of 15 reps per side
Jackknife Sit-Up
3 sets of 15 reps
Scissor Kick
3 sets of max reps in 1 minute
Sit-Up
3 sets of 15 reps
Side Bridge
3 sets of max reps in 1 minute
<!-- end table -->Stairs: The Original Leg Workout
Hills, mountains, jungle trails, stairs ... climbing heights, walking upright ... legging out distances was Man's first exercise. We all know it is true, and there are just so darn many stairs out there. If you're staying at a hotel, I'm going to go out on a limb and assume you will encounter a stairwell at some point during your adventures. So, challenge your legs a bit with some old-school leg work.
Uphill Lower Body Leg Training
Backpack Step-Ups
2 sets of 12, 10, 8, 6 reps each leg
You can use stairs or a sturdy chair in place of a bench.
Staircase Calf Raises
2 sets of 15, 13, 11, 9 reps per leg Use a backpack for added resistance.
Stair Lunges
2 sets of 10 reps per leg Forward leg lands on step.
Barbell Side Split Squat
2 sets of 10 reps per leg Active leg lands on step.
Wall Sits at 90 Degrees
2 sets of 3 minute holds, 2 sets of 2 minute holds
Perform like a wall squat, but hold the low position for the desired time.
Backpack Overhead Squat
2 sets of 12 reps, 2 sets of 10 reps
<!-- end table -->And Don't Forget Your CARDIO, Lazy Bones
Thought you were going to get out of doing cardio, eh? Nope. Travel allows for plenty of cardio options. Try taking a scenic hike and bring your camera, or do some biking, walking, or jogging to see the city. Personally, I like finding good spots to play pick-up basketball or other sports so I can let loose in a competitive setting. You could also just bring an easy-to-pack jump rope or make sure to use the hotel pool or treadmill.
Road Warrior Cardio
