Let’s be real for a second, keeping up with a workout routine during the year can be tough, but trying to keep up with one while your traveling, seeing family, and enjoying your holidays can be a whole other undertaking. We understand the last thing you want is added stress, but at the same time, if you stay active in some way, it will help you feel lighter, providing you with more energy resulting in reduced stress and tension.
Why not find a happy balance this year so you can start 2020 off on the right foot? That’s why our team of fitness experts here at Power for Life Fitness have come together to provide the hottest tips you can use around the holidays to help you stay active while you’re on the go.
This is one of the top workouts we recommend to do while traveling as it doesn’t require a lot of space, and it can easily increase your heart rate. So, next time you’re in the airplane bathroom, do a few squats to get your blood flowing. Believe us, you’ll thank yourself later.
How To: With feet hip-width apart, take the arms out straight. Bend the knees and lower into a squat, going as low as you can while still seeing the tops of your toes. Repeat this movement as quickly as possible while going as low as you can.
Reps/Sets/Duration: 30 to 60 seconds x 3
Change Intensity: Add a jump as you come up to stand.
In addition to the squat, alterntating lunges are an excellent move to do in smaller spaces and it doesn’t matter what your fitness level is, as you can easily increase or decrease the intensity. If you’re looking to target certain areas of the body, this is also a great workout for that, as smaller steps focuses more on the quadriceps and a larger step engages the glutes.
How To: Plant both feet on the floor shoulder-width apart. With your hands on your hips, step forward with the left foot and lower into a lunge, keeping the front knee behind the toe. Then step your left foot backward to return to the starting position and repeat with your right foot.
Reps/Sets/Duration: 30 to 60 seconds x 2
Change Intensity: One of the easiest ways to increase the intensity of the alternating lunge is by adding weight. Don’t have dumbbells? No problem, grab some books to hold!
Feeling like a couch potato this holiday season? No worries, because we have the workout for you, as tricep dips are a great move to do when you find yourself watching TV. So, peel yourself off the couch for a couple of minutes to do a few reps while your favorite TV show is on, and count that as a workout done and dusted!
How To: Position your hands shoulder-width apart on a secured bench or stable chair. Slide forward just far enough that your behind clears the edge of the chair. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Then slowly lower yourself until your elbows are bent between 45 and 90 degrees. Slowly push yourself back up to the start position and repeat. Reps/Sets/Duration: 30 to 60 seconds x 2
Change Intensity: Straighten the legs, prop your legs on another chair.
Believe it or not, calf raises are one of the easiest exercises you can slip into your day-to-day life which makes them the perfect move to do while enjoying your holiday travels.
How To: Stand up straight, then push through the balls of your feet and raise your heel until you are standing on your toes. Then lower slowly back down.
Reps/Sets/Duration: 30 to 60 seconds x 2
Change Intensity: Stand on one leg at a time per repetition or add ankle weights.
Love them or hate them, planks are great way to get a full body workout in, in a short amount of time. Sure, they focus primarily on the core muscles and lower back, but they also work your shoulders, chest, triceps, biceps and legs. That means you can work your entire body for 3 minutes and call it a day. Sounds like a win, win for us.
How To: Find a push-up position. Position your wrists directly underneath your shoulders and look straight toward the floor, tummy held tight. Your body should form a perfectly straight line from the crown of your head to your heels.
Reps/Sets/Duration: 30 to 60 seconds x3
Change Intensity: Do this move on the knees to make it easier or move to your forearms to intensify.
While planning and preparing your workouts can be beneficial, even the best pre-planned activities get derailed, especially during the holidays. If you find there’s just no way for you to get a workout in, then get creative and find ways to move your body. Our suggestion? Walk around as much as possible. Take that extra lap at the mall, use the stairs, or hey, kill two birds with one stone by volunteering to walk the dog.
Reps/Sets/Duration: 10 minute minimum
Change Intensity: Speed your walking up or slow it down to increase or decrease the intensity.