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Favorite bodyweight circuits / routines on the go?



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BAMBI31311
SparkPoints: (12,357)
Fitness Minutes: (8,572)
Posts: 498
1/25/12 10:40 A

Kettlebells - love them. emoticon



MANDALORE
Posts: 1,251
1/25/12 8:39 A

kettleball!



LILORITA
SparkPoints: (45,475)
Fitness Minutes: (27,361)
Posts: 1,540
1/25/12 7:50 A

Cardio - Jumping Jacks and Jump rope. emoticon emoticon



CHRISKENANDKIDS
Posts: 3,337
1/23/12 6:25 P

Sometimes in Tae Kwon Do class they'll have us do 10 to 1's. You can do 15 to 1's, 20 to 1's, any combination you choose. Here's how it goes:

10 pushups, 10 situps, 10 jumping jacks

then 9 pushups, 9 situps, 9 jumping jacks

8 pushups, 8 situps, 8 jumping jacks going down to 1 of each all as fast as you can.

It's a HARD workout but short. The challenge is changing the plane of your body with every exercise so that makes it harder.



OVHENDERSON
Posts: 275
1/23/12 6:18 P

I like that one YFSMATNEYT...I like Burpee pyramids too. How about this:

Side crunch to Burpees...Nike Women has a great video on this...check it out

www.youtube.com/watch?v=vnWE9-41DR4



YFSMATNEYT
Posts: 5
1/23/12 5:50 P

This is a simple formula, but a killer workout and very flexible:
It's called 21's
-Do 20 Pushups (I do them on my knees) and than 1 burpees
-Do 19 Pushups and than 2 burpees
-Do 18 Pushups and than 3 burpees..etc

You can easily start at 11 or 16 or any number. Also you can swap in different body exercises. For example one time I did it with crunches and jump swats.

Trust me it's a good workout! :-) In the beginning your arms are burning and you can't wait to get to the burpees and by the end your heartrate is really up and you can't wait to get to the pushups.
Have a good trip!




KNITWEAVE
Posts: 26
1/23/12 2:50 P

Hi,

I was looking at those today, but decided not to get one. Now after reading your post, I just might get one after all.

Thank you



AANK111
Posts: 23
1/23/12 8:48 A

You can get an awesome workout from swinging a kettlebell. It gets your heart rate up, so it's great cardio but it's also strength training! It's small enough to pack with you and you don't need alot of room to do it in!



ANDERSON2B
Posts: 36
1/23/12 12:42 A

I often have to travel to developing countries where I can't stream video and am confined to my hotel room to exercise. I found this link which has been great!

http://crossfitallegiance.wordpress.com/
vacation-workouts/
My favorites:
*10 push-ups 10 sit ups 10 squats – 10 rounds.
*10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
*10 walking lunges, 10 push-ups, 10 rounds.
*20 jumping jacks, 20 burpies, 20 air squats…3 rounds



MRSCABANA
SparkPoints: (2,851)
Fitness Minutes: (413)
Posts: 7
1/22/12 4:48 P

Does everyone like their Gymboss? I've heard mixed reviews on them.



FEED_ME_SHOES
SparkPoints: (92,025)
Fitness Minutes: (22,395)
Posts: 1,342
1/22/12 3:36 A

I agree with the posters that mentioned Bodyrock.tv. Most of the workouts require no equipment, just bodyweight. Short, intense fuss free routines!



CHERYLSBUTT
SparkPoints: (66,140)
Fitness Minutes: (41,949)
Posts: 1,757
1/20/12 10:58 P

25 squats
25 standing abductions
25 oblique crunches
25 jumping jacks
all my normal head to toe stretches



LYNCHD05
SparkPoints: (70,118)
Fitness Minutes: (54,133)
Posts: 3,626
1/20/12 7:01 P

When I travel I take my bands with me. You can do all your strength training this way. Strength training burns more calories (for me) than cardio. Just making sure you park as far away as you can, taking stairs (safely) and maybe even wearing a pedometer makes you aware of how much you move in a day.



MADDUXCR
SparkPoints: (19,564)
Fitness Minutes: (32,340)
Posts: 195
1/20/12 6:04 P

Bands are great to travel with and the exercises are simple to do. The bands really work. Combine that with walking in place similar to how Leslie Sansone does it and you can have a great workout. Add your Ipod containing free fitness music like Podrunner and it's actually quite fun - an hour passes quickly.



77GRAMMY
Posts: 83
1/20/12 5:10 P

I don't know you but I am very proud of you. You have done a remarkable job so far. keep up the good work. You have mde it this far I have no doubt that you can win the prize.



LORNE67
Posts: 576
1/20/12 3:58 P

I didn't realize some of these options were available.



SLYSAM
SparkPoints: (35,542)
Fitness Minutes: (84,551)
Posts: 1,378
1/20/12 2:49 P

On my last trip, I packed some resistance bands and my interval timer (gym boss), but the timer is really optional...

For my workouts, I did a combination of: squats (with the band for more resistance) or lunges, deadlifts (with the band or single legged without the band), pushups, planks shifting to side planks, and bent over rows with the band. The key is having a strong enough resistance band. The whole workout was about 30 minutes, sometimes less as I had a quicker version of squats, pushups and planks. I'd do each for one minute than switch and repeat the whole two or three times. I tried to do this every two or three days on the trip and didn't do any intentional cardio (but i was walking around a lot looking at things). This is my first trip where I didn't have access to a hotel gym and still felt like I kept up on my fitness. I didn't gain any weight (despite not tracking or intentionally controlling food intake pretty good considering Christmas was involved) and when I returned to normal workouts I didn't feel any loss of fitness. I am actually reconsidering whether I normally over complicate things too much. :-)



LENEWF
SparkPoints: (3,257)
Fitness Minutes: (2,294)
Posts: 124
1/20/12 1:22 P

womenshealthmag has a bunch of downloadable workouts straight to your phone



LOVE7755
SparkPoints: (42,333)
Fitness Minutes: (56,740)
Posts: 2,659
1/20/12 12:21 P

Bodyrock is good or a 20 min circuit dvd.



CICELY360
Posts: 2,353
1/20/12 12:06 P

any Pilates moves, pushups, jumping rope



SCRUMPTIOUSK
SparkPoints: (27,176)
Fitness Minutes: (85,393)
Posts: 772
1/20/12 9:56 A

Nike have an app on itunes called NTC. Its full of circuits lasting between 15-45 mins...lots of body weight stuff and a few weighted bits but minimal kit neeeded! I love it when short on time or motivation :)



JILLSMYTH
Posts: 802
1/20/12 9:46 A

If you still have time, get a Gymboss. It's an interval timer and I found it invaluable when I went on holidays. I also went so far as to go through some of my favourite DVD's and write down the circuits so I had a printout. Just set the gymboss to give you a set amount of time per exercise and then a small break. It will repeat for as many times as you want and you don't have to keep an eye on the clock because it will beep for you to know when to change.



ADELCASALE
Posts: 756
1/20/12 8:59 A

The bodyrock.tv is new to me and definitely will check it out. I travel a lot for work both internationally and domestically. All hotels normally have a treadmill and an elliptical. I normally do the 30 minutes on one of these pieces of equipment. I often pack bands with me. I then use the available internet connection and do a sparkpeople workout. Sometimes, I will print them out and take with me. I have 2 different sp printouts in my briefcase all the time so that i know I have them in case of technical failure. I always workout in the AM when travelling because it seems as the day goes on, there is less motivation.



MATREXX
Posts: 579
1/19/12 3:52 P

Another vote here for bodyrock.tv. I usually will watch the video and write out the exercises and do them at the gym or where ever. I travel a lot for work and don't want to carry resistance bands with me so I just do bodyrock. It's short, intense, and done quickly so you can get on with your day - especially if you are on vacation!



CMCHURCHILL
SparkPoints: (186)
Fitness Minutes: (115)
Posts: 1
1/19/12 5:16 A

I have wrist and leg weights that you strap on. I wear them under my suit at work. I also do not use the elevator at work and I walk the halls of the hotel 4x's a night. (4 floors). I also park at the back of the parking lot at work to add those few steps as well. It isn't much but every step counts.



TARADIVYA
SparkPoints: (19,703)
Fitness Minutes: (20,825)
Posts: 833
1/18/12 9:41 P

I use SP's exercise videos or the one in the fitness section [workout generator]. I love those that don't use equipment. I usually print them out & do them on days I can't go to the gym. Try them out!!!



MAZACK
SparkPoints: (42,736)
Fitness Minutes: (11,675)
Posts: 2,021
1/18/12 7:35 P

I do cardio and weights seperately.



LUVPOETESS
Posts: 250
1/18/12 6:13 P

I agree with KountryFiddle. I use hand weights while I'm on the aerobic stepper, dancing or even when doing the Walk Away The Pounds video. If I'm moving to fitness cd's - and that's most of the time - I'll start out walking in place with no weights for a couple minutes. Then I'll get on the stepper with no weights for another few minutes.

I'll get on the Total Core for some ab work, then get on the stepper holding 5-lb weights. I'll do that for as long as I can, then do some dumbbell squats. I'll step s'more, do lunges, and step some more, this time with 4-lb weights.I'll march or step, then do biceps & triceps work using the 4-lb weights.

More stepping & dancing, at this point with 3-lb weights. I wear a small apron & add another 2 lbs. to the pockets. I'll do some more core work, the reverse curls using the stability ball. I'll finish with more stepping and dancing, a cool down & some stretches.

Ohhhh what a feeling of satisfaction afterwards with good perspiration that I continue to have for a few minutes after I stop. I know my body is still burning, and I enjoy every bit of it.



GENEVIEVE135
SparkPoints: (12,889)
Fitness Minutes: (4,897)
Posts: 731
1/18/12 4:30 P

i prefer weights to cardio...i do them both separate. i do like leslie sasones walking dvds...if you are crunched for time there is a 15 min option.



LORNE67
Posts: 576
1/18/12 3:35 P

Curves circuit



LINDOKAS
Posts: 7,978
1/18/12 9:19 A

Crossfit offers a lot of "at home" or on the go WOD's (workout of the day).



MANDALORE
Posts: 1,251
1/18/12 8:27 A

these are some great ideas!



SANDIBETTS1
Posts: 46
1/18/12 7:29 A

I go to a gym with classes. My favorite day is today, Wednesday. I call it my "hump" day--I do a combined aerobic/strength training class, then I do a spin class, and then I either do Zumba OR pilates. I love giving all these healthy options to my body. sbb



DNS9264
Posts: 230
1/18/12 7:20 A

I love the Nike Training Club app on my phone. It has great circuit workouts at different levels, and I can take it anywhere. :)



KOUNTRYFIDDLE
SparkPoints: (32,247)
Fitness Minutes: (25,421)
Posts: 1,746
1/17/12 7:26 P

I like to do cardio and strength training at the same time. That tones me up very quickly!



AEGISHOT
Posts: 2,505
1/17/12 4:12 P

I differ in all these, I struggle with any and every strength training, but I enjoy any cardio workout a lot more. I don't have favorites at all



LIZ-LEMONADE
SparkPoints: (719)
Fitness Minutes: (330)
Posts: 27
1/17/12 2:12 P

Bodyrock looks fun! And Freddy's abs are an inspiration. :) Thanks for the heads up.



FRENCHIFAL
SparkPoints: (83,844)
Fitness Minutes: (60,616)
Posts: 2,158
1/17/12 12:30 P

I'd check out Coach Nicole's workouts. You can write down the exercises and durations, and several videos have a printable workout plan. My personal favorites are the seated exercise routines, the 8-min intervals video, and the 10 min bootcamp. They are body weight routines, take very little time and space, and will give you results!

Have fun on your trip, it sounds like it will be amazing!



UBU107
SparkPoints: (428)
Fitness Minutes: (781)
Posts: 17
1/17/12 11:56 A

http://www.bodyrock.tv/2011/12/07/the-one-
that-got-away-workout/

http://www.bodyrock.tv/2011/01/13/bodywe
ight-exercise-challenge/

Okay, I know the photos on bodyrock are almost borderline inappropriate (you'll know what I mean if you look), but honestly the workouts are incredible! Many of them are either bodyweight-only or can be modified to allow for little equipment. It's awesome, killer, and takes little time.



HEATHEROE
Posts: 154
1/17/12 11:37 A

body pump at the YMCA



JENMC14
Posts: 2,707
1/17/12 11:17 A

Squats, lunges, calf raises, push-ups, crunches, lying leg raises, tricep dips. Maybe superset one exercise for each body part into 2 sets or something. I did something like that the other day, and it was a good workout. I think it was squats, push-ups, crunches, 3 sets of 15. Then deadlifts (I did have dumbells for this), triceps dips and leg raises, 3 sets of 15.



NATKITA
Posts: 1,754
1/17/12 10:10 A

Just remember this simple formula:

Squat
Push
Lunge
Pull
Plank
Repeat

I personally use a 50 second go-hard interval, followed by 10 seconds rest to switch exercises.

Add a 4-minute Tabata cardio routine (high knees are great for this), a 5 minute dynamic warm-up, and a 5-minute full body stretch...and you can do this whole thing effectively in as little as 25 minutes.

Of course there are myriad variations on all of these. Dr. Kareem Samhouri has a great program called "Ab Strength Guide" (Don't let the name fool you - it's definitely a full-body workout). But if you've been working out for a while, you probably know a lot of the variations. Australian Pull-ups (aka inverted rows) can be done on a variety of "household" objects when one can't find a reasonable facsimile of a pull-up bar. Even doorknob pulls can work.

I also highly recommend the book "You Are Your Own Gym" for a wide array of bodyweight exercises that will keep you from getting bored.



WAYCAT
Posts: 965
1/17/12 7:06 A

CASSARM1, that workout is a blast!!

I tried it this morning at home, just for a laugh, but after three times through I can tell you I wasn't even smiling let alone laughing!

Thanks for sharing this awesome circuit!



BAMBI31311
SparkPoints: (12,357)
Fitness Minutes: (8,572)
Posts: 498
1/16/12 11:41 P

I agree with Leah. Bodyrock.tv is a fantastic free site that has a different workout routine 5 days of the week. On the weekend, they suggest active rest ie doing fun stuff that isn't specific, but stay active, bike ride, play with the kids, walk the dog etc. Their routines always show modification for people who are at different fitness levels and who may not have equipment. Check out this site, it is fun, challenging and really useful.



LEAHMARIEPHOTO
Posts: 12
1/16/12 8:11 P

I will always turn to http://www.bodyrock.tv/- love the personalities and the body-weight workouts! I especially look for the 'quiet' workouts for apartment-living and traveling in hotel rooms.



GOLOWROE
SparkPoints: (15,028)
Fitness Minutes: (11,006)
Posts: 74
1/16/12 6:22 P

My favs. are: burpees, push-ups w/ rows, squats, high knees/kicks (arms over head), mountain climbers w/funiture movers, curls with the band, or the iron chair against a wall or door!
3 sets, 30 each

Edited by: GOLOWROE at: 1/16/2012 (18:23)


CASSARM1
Posts: 433
1/16/12 2:00 P

Here is a circut I have done almost anywhere including my living room, the park and even my sisters dorm room!

30 Jumping Jacks
5 Push Ups
25 High Knees
7 Burpees
10 crunches
7 squats
5 push ups
10 crunches
5 push ups
7 squats
20 jumping jacks
1 minute wall sit
5 push ups
25 high knees

Repeat this circut 3-5 times,

It is a great work out for when you are on the road.



SKYWATCHERRS
Posts: 6,315
1/16/12 1:00 P

I usually turn to some of the programs I've gotten from Craig Ballantyne, John Romaniello, or Rachel Cosgrove.

Craig Ballantyne in particular has a bunch of programs that use bodyweight alone. You can do them anywhere. www.turbulencetraining.com

Of course you can write your own as long as you're putting in lots of compound movements. Lunges, squats, push-ups, pull-ups, etc.

Edited by: SKYWATCHERRS at: 1/16/2012 (13:01)


CHEETARA79
SparkPoints: (67,630)
Fitness Minutes: (44,857)
Posts: 3,435
1/16/12 12:45 P

Have you tried the Fitness Plan Generator? It has lots of routines that don't require any equipment at all.

www.sparkpeople.com/resource/fitness_plan_
generator_results.asp




LOVE_LIANE
Posts: 819
1/16/12 11:05 A

In a few days, I'm packing my bags (well, bag) and heading out for a couple weeks of travel. I'll be in Shanghai, Nanjing, and then Chiang Mai, Thailand, and while I'm gone my fitness resources will be very, very limited.

....as in, I'm bringing running shoes. I've looked everywhere for resistance bands, but apparently that hasn't really caught on in China, and I'm not about to bring dumbbells on the carry-on I'll be lugging everywhere with me. Not bringing my computer, either. AND, while I'm in Shanghai and Nanjing, I'll be staying in a hostel. I'm still determined to work out, but yeah, I'll be doing so in a room that I share with 7 other strangers as opposed to a fitness center.

I'm planning to write out some body weight routines I can do anywhere, but I'd love to have some suggestions for good full-body routines that are easy to do on the go and in a really limited space.

Thanks!



 
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