Travel & Train Hard Series 2 – LEGS

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Get the most out of everyday, especially when you travel away for a little play!

There’s something so special about seeing a new place, exploring new surroundings, or capturing moments during a special vacation. This is all part of a travel adventure, but staying healthy along the way is important too!

I have created a quick and efficient workout plan for you to learn and take with you wherever you go. It is composed of a series of 6 different workouts that can be done in any setting while you’re away.  (This is the second blog and workout in the series.) These efficient workouts are a great solution to get the best of both worlds, training without sacrificing travel adventures and fun!

PACK FOR PLAY

Before we get into the second workout, I’d love to share my travel packing tips so that you are prepared for pretty much… anything!  What you pack in your bag can make or break an experience, especially if you’re planning an adventure or even a little sweat session!  You can always buy what you need, however, it’s best to prepare with gear you like so that it’s readily available for you to use.  Plus, you won’t waste any time or extra money in the process.

Here are some of my suggestions to make your travels an active one.

  • Athletic shoes- sneakers, especially running\ shoes, are a must when traveling and keeping active. So make sure you pack your sneakers!
  • Fitness attire- invest in lightweight clothing so that it wicks away sweat and dries quickly. There is excellent attire on the market that can be used for sport as well as casual wear. So you can workout, dry off, and be in casual wear all at the same time!  You may be a bit sweaty, but it will dry!  A little sweat won’t hurt to maximum your day!
  • Headphones- This is an item you probably don’t leave home without!  Sometimes it’s best to have a backup pair incase something happens to them or they get lost along your travels.
  • Music- good beats trigger positive energy and motivate your body to move!  So prepare a playlist that will inspire you to work hard for a solid sweat session!
  • Mat- I’ve learned from experience that investing in a light weight mat is a needed item if you plan to do any exercises on the ground. The lightest I’ve found is a Manduka EKO lite mat weighing in at 2.5 lbs!  It’s the best portable option Ive found that stays in place even when the wind is blowing.  It is thin, therefore, there is no cushion.  This mat folds up and fits into my bag making it perfect to travel with me!
  • Bands- bands are a portable and affordable piece of equipment that can be easily packed into any bag without taking up a lot of space.
  • Small ball- Packing a small, firm ball, such as a tennis ball could save you when you are sore or injured!  This is a form of foam rolling that helps to actively release any muscle soreness, tension, or tightness around the point of injury.  We all ‘pull a muscle’ every now and again… it’s not ideal, but injuries do happen. So be prepared and recover you muscles by foam rolling. 
  • Hand towel- this can be used for strength exercises, to lay on for floor work, and to wipe the sweat away!

THE LEGS & CARDIO PUSH WORKOUT

This workout will focus on leg exercises that can be performed anywhere using your own body’s resistance.  The movements listed are similar to Total Gym exercises you may already know.

Directions: 

  • The exercises will be performed in circuit style, one exercise after the other with little to no rest in between.
  • Always begin your workout with a dynamic warm-up and conclude with a few stretches.
  • Aim for 20 reps for one set, or 10 reps if you do multiple sets.

You may chose to keep the workout short by performing one set of each exercise or repeat it as many times as you’d like! Therefore, your workout could be as short as 5 minutes or longer if you have more time. It’s really up to you but the goal is to be prepared and do something each day you’re away.

5 Leg Toning & Cardio Push Exercises you can do anywhere:

  1. Squats & Jumps
  • Perform a set of regular squats by pressing the hips back, keeping the chest lifted, and placing the weight into the heels.  Feel free to change your foot stance but be sure to track the knees with the toes.
  • Add a set of plyometric jumps following the squats.
  • Reverse Lunge & Hops
    • Lunge: Step one leg behind and lower into a lunge keeping both knees in line with the toes and forming a 90 degree angle.  Repeat for the desired reps. 
    • Taps: Following the above exercise, add a dynamic reverse lunge hop by driving the knee up on the jump to increase the intensity.
    • Repeat on the other side.
  • Step Ups & Hops
    • Place one foot a chair, bench, step, or lifted object.  Step up and drive the opposite knee upward.
    • Add a plyometric hop performing the same step up exercise.
  • Plié Squats & Hops
    • Place the feet in a wider than hip distance stance with the knees and toes in the same direction.  Keep the torso lifted as you lower down into a plié squat.
    • Add a plyometric hop to intensify the challenge.
  • Glute Press & Donkey Kicks
    • Assume a quadruped position with the arms extended and under the shoulders.  Lift one leg and press it upward leading with the heel.  Keep the motion small to feel the glute and hamstring contraction. 
    • To intensify the challenge, hover the supporting knee over the ground and perform the glute press.
    • Shift the body into a single leg down dog position. Keep the same leg that was pressing in the air.  The leg that was on the floor is the jumping leg.  Perform donkey kick repeaters aiming to kick the heel to the glute each time.

    Check out the video to see how these exercises are performed.

    Learn and try this leg and cardio push workout on your next traveling adventure. It’s a sure way to keep fit while enjoying the wonderful world we live in.

    Stay turned for Travel & Train, Series 3 where you will learn a new set of exercises focused on blasting extra calories and getting a good sweat. 

    Happy travels,

    Maria

    www.groovysweatstore.com

    Social Media: @groovysweat

    Maria Sollon

    Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.

    http://www.groovysweat.com
    http://www.groovysweatstore.com (purchasable workout videos)
    http://www.youtube.com/groovysweat (workout clips)

    http://totalgymdirect.com/total-gym-blog/travel-train-hard-series-2-legs

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