Whether it is traveling for work or pleasure, our goals don’t change just because our routine is disrupted with sightseeing, meetings, and meals out. In only 20 minutes, start your day off right with this energizing lower body and core workout. The best part – you only need one to pack one piece of equipment!
Dynamic Stretches – 5 Minutes
To get started it is important to warm up and loosen our muscles before making them work too hard. To accomplish this, dynamic stretches help lengthen muscles to a range that is necessary to start working out. These stretches should be done on both sides and repeated in a rocking motion.
01
Hip Flexor Stretch: Prop your foot on to a chair lung forward and twist your arms over your knee.
01
Hip Flexor Stretch: Prop your foot on to a chair lung forward and twist your arms over your knee.
02
Hamstring Stretch: Prop your foot on to a chair and point your toe up to the sky. Reach down to your toe alternating hands.
02
Hamstring Stretch: Prop your foot on to a chair and point your toe up to the sky. Reach down to your toe alternating hands.
03
Adductor Stretch: Stand with a chair at your side and prop up the foot closest to the chair. Rock sideways towards the chair and lift your arms overhead.
03
Adductor Stretch: Stand with a chair at your side and prop up the foot closest to the chair. Rock sideways towards the chair and lift your arms overhead.
04
Pigeon Stretch: On the floor put one leg behind you and the other bent in front of you. Use your upper body to move your hips side-to-side.
04
Pigeon Stretch: On the floor put one leg behind you and the other bent in front of you. Use your upper body to move your hips side-to-side.
Lower Body – 10 Minutes
01
Bandwalks:
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- With the resistant band around your ankles step to your left, bring feet together and then step back to your right, repeat. (1 min)
- With the band step 45 degrees, bring feet together, step with the other foot 45 degrees, and bring feet together. Take the same steps backwards and repeat the entire pattern. (1 min)
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01
Bandwalks:
- With the resistant band around your ankles step to your left, bring feet together and then step back to your right, repeat. (1 min)
- With the band step 45 degrees, bring feet together, step with the other foot 45 degrees, and bring feet together. Take the same steps backwards and repeat the entire pattern. (1 min)
02
Goofy Squat: Stand feet in the shape of a ‘T’. With the foot this is at the top open up to a wide stance with feet turned out and squat. After the squat bring feet back to a ‘T’ position. (1 min each side)
02
Goofy Squat: Stand feet in the shape of a ‘T’. With the foot this is at the top open up to a wide stance with feet turned out and squat. After the squat bring feet back to a ‘T’ position. (1 min each side)
03
Fire Hydrants: Standing with the resistance band at your knees, bend one knee and lift leg out to the side and slightly behind your standing leg. (1 min each side)
03
Fire Hydrants: Standing with the resistance band at your knees, bend one knee and lift leg out to the side and slightly behind your standing leg. (1 min each side)
04
Single Leg Bridges: Lying on your back with a resistant band at your bent knees, keep one foot on the floor and hold the opposite leg up in the air keeping the band taught. Push into your heel and lift your hips up to the sky. (1 min each side)
04
Single Leg Bridges: Lying on your back with a resistant band at your bent knees, keep one foot on the floor and hold the opposite leg up in the air keeping the band taught. Push into your heel and lift your hips up to the sky. (1 min each side)
05
3-way Reach Backs: Standing on one leg, reach and tap your toe directly behind you, to the left and behind and to the right and behind you. (1 min each side)
05
3-way Reach Backs: Standing on one leg, reach and tap your toe directly behind you, to the left and behind and to the right and behind you. (1 min each side)
Core – 5 Minutes
01
Plank with Hip Drivers:
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- In a plank position shift hips side-to-side (1 min)
- In a plank position twist hips (1min)
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01
Plank with Hip Drivers:
- In a plank position shift hips side-to-side (1 min)
- In a plank position twist hips (1min)
02
Side Plank with a reach: Beginning on your side with your arm under your shoulder lift your hips into a side plank. As you hold this position reach your opposite arm under your body behind you. (1 min per side)
02
Side Plank with a reach: Beginning on your side with your arm under your shoulder lift your hips into a side plank. As you hold this position reach your opposite arm under your body behind you. (1 min per side)
03
Russian Twist: Sitting down lean back about 45 degrees and lift your feet from the floor. Rotate your upper body and reach with your arms on either side of you. (1 min)
03
Russian Twist: Sitting down lean back about 45 degrees and lift your feet from the floor. Rotate your upper body and reach with your arms on either side of you. (1 min)
Next time you use your PTO for a trip to Costa Rican beaches or your boss sends you to meetings in New York City, pack your resistant band and this workout to keep your goals in check!