Please take this quote seriously and really believe in it...keep it close to your heart. Each and every one of you has that potential to go all the way. You must believe in that potential and put forth that effort in wanting to succeed. I BELIEVE IN YOU!
I had a couple of requests today on what exercises you can do when training outside the gym and/or training on the road. This is actually a very good topic and a highly requested one. In many instances, I have had several clients tell me that they just couldn't workout when they went on vacation because there wasn't a gym in the hotel or that they had the time when they traveled but just didn't know what they should do for their workout. YOU HAVE ENDLESS OPTIONS OF TRAINING! AREN'T YOU SO EXCITED, I KNOW THAT I AM. I AM EXCITED FOR YOU!
First, you must understand the effectiveness of bodyweight exercises. I hear so many people say you just can't get a good workout with bodyweight exercises or I don't feel like my body is working so hard when I do bodyweight exercises! That is an IGNORANT WAY OF THINKING!
Bodyweight exercises are effective if they are done correctly and can deliver the results when the need for equipment is unavailable. I do also suggest that when you are traveling take a jump rope and a resistance cable, which are two pieces of equipment that are easy and light-weight to pack. You can use these two pieces of equipment to make a solid intense workout for 30 minutes. Creativity is important when designing a workout on the road. Each round should include a strength exercise, endurance exercise, and a power exercise (which involves upper and/or lower body plyometrics).
SAMPLE WORKOUT:
*GOAL: TRY TO COMPLETE THIS WORKOUT WITHOUT RESTING
1. Sit-ups- 25 times + Core Plank- 1 minute
2. Push-ups- 20 times + Superman/woman lifts- 45 seconds
3. One Crunch + One Sit-up- 25 times + Core Plank- 1 min 30 sec
4. Two-Motion Push-ups (2=1) + Superman/woman Hold- 45 seconds
5. Jumping Jacks in Place- 100 times + Squats- as many as you can do in 2 min.
6. Squat Jumps- 25 times + Walking Lunges- as many as you can do in 2 min
7. Split Squat Jumps- 20 times each leg + Two-Motion Squats (2=1)- same as above
8. Burpees or Mountain Climbers- 30 sec + Wall Sit- 2 min
9. Sit-up Twist/Twist- 25 times + Finger-Facing Push-ups- 20 times + Core Plank- 1min
10. One Crunch + One Sit-up Twist/Twist (2=1)- 25 times +
2-motion Finger-Facing Push-ups (2=1)- 20 + Core Plank- 1 min
DONE! YOU DID IT! WAY TO GO!
As you can see, after doing this workout, your body is fatigued and your heart rate is up. Key points to remember- use full range of motion on all exercises, make sure you are contracting the right muscle groups at the right time, add resistance in your mind on both the positive and the negative for each exercise, stabilize from your core at all times.
And most importantly, FUEL YOUR TRAINING WITH INTENSITY. CHALLENGE YOURSELF AND DON'T GIVE IN TO FAILURE.
YOU ARE WHAT YOU DO!
