I have a workout for you to do anytime you are traveling or on the road. You can do this workout anywhere. I did this workout in my hotel room last week when I was in Baltimore. For this workout you will need a timer, which I just used the one on my phone. This workout should take only 18 minutes!
This workout consists of three circuits. You will be doing each exercise in Circuit 1 for 30 seconds going from one exercise to the next. After you perform the three exercises you will rest for 30 seconds and then repeat the circuit 2 more times. You will then move on to Circuit 2 and so on.
High Knees: Run in place while driving your knees up as high as you can. You should be pumping your arms while you run.
Plank Walks: Start in a forearm plank, your body must form a straight line from your shoulders to your toes. Press your body up to a push up position by extending your arms one at a time. Reverse the movement and return to your elbows. That is one rep.
Mountain Climbers: Start in a push up position. Keeping your hands firmly on the ground, bring your left knee towards your chest, jump to switch leg positions. Both feet leave the ground as your drive your right knee forward and reach your left leg back. Now your left leg is fully extended behind you and your right knee and hip are bent with your right foot on the floor.
Burpees: Stand with your feet hip-width apart. Lower into a squat position and place your hands on the floor. Kick your legs back and lower yourself to the floor. Push yourself back up into a plank position. While hands stay in the same position on the floor, jump your feet back towards your hands. Jump up and reach your hands overhead. That is one rep.
Triceps Dips: Sit on the floor in front of a step or bench. Place palms on the bench/step, arms straight, and legs slightly bent in front of you, feet on the floor. Lower your bottom to the floor, bending arms until at a 90 degree angle.
Squat Jumps: Start in a squat position. Lower down into a squat and explode up into a jump, landing softly on your feet. That is one rep.
Fast Feet: It is just like it sounds. Stand hip width apart. With a little bend in your knees, start moving your feet as fast as you can.
Push up: Lie on the floor, face down and place your hands wider than shoulder width apart while holding yourself up at arms length. Lower yourself down until your chest hovers the floor as you inhale. Breathe out and press your body back up to starting position.
Lunge jumps: Stand with feet together. Lunge forward with you right foot and lower down, both legs should be at a 90 degree angle. Jump straight up and switch legs in midair, like you are doing a scissor switch. Land in a lunge with the opposite leg forward. Repeat jumping back and forth.