WORKOUT on the road

Howdy Fitness Lovers –

Here is a simple-to-use workout-on-the-road program that we use for Lincoln Park boot campers. Please stay active on your vacation!

Warm-up 10 minutes

1. Jog, run, walk-in place (5 min)
2. Walking lunges, push-ups, plie’ squats, straight leg lifts w windmill arms (5-10 min)

Cardio+strength 30 minutes

The following exercises are all one-minute drills with a 20-sec rest between rounds. Repeat.

1. Jumping jacks
2. Plank (left), plank (right), one push-up
3. Plie’ squat with jab+cross combo
4. Superman pulses
5. Burpees (one jumping jack+one push-up)
6. Angel crunch
7. High-knee run
8. Superman “Vs” (Lateral movement of legs and arms)
9. Skater jumps
10. Crunch with twist (option: with weights)

Cool down and stretch 5 minutes

1. Arms to a “T” (anterior deltoid, chest and biceps)
2. Arms forward and tuck the chin (upper back and neck)
3. Runner stretch (quads)
4. Camper stretch (gluteus)
5. Forward fold (hamstrings)