Whether you are traveling for work or going on vacation, exercising while you’re on the road might not be your top priority, but we’ve created the perfect travel workout for you that can be done without going to the gym or using any equipment.
This full-body workout is great for your glutes, abs and legs. It doesn’t require equipment, can be done anywhere and takes less than 20 minutes.
Why it works
This workout is designed to get multiple muscles working at once so you can train the whole body. Along with mixing a high-intensity level with isolated movements, it incorporates some core exercises to increase your heartrate and it keep it at a fat-burning zone. Because the five basic moves are repeated, you can adjust the length of the workout to fit your needs and perform just about anywhere.
The Core on the Go workout
1. Glute bridge
Lying flat on a mat or the floor with your knees bent and feet flat, lift your hips into the air. Squeeze your glutes and keep a straight line through your knees, hips and shoulders.
The goal: Hold for 30 seconds.
2. Single leg glute bridge
From the glute bridge position, lift your right leg in the air, isolating the glute. (Your left foot should still be flat.) Keep your body in a straight line from your shoulders to your foot in the air. Return to the glute bridge position and repeat sequence with the other leg.
The goal: Hold each leg in the air for 30 seconds.
3. Bicycle crunches
Lying with your back flat and your hands behind your head, lift your chest slightly (but don’t strain your neck) and start to bring your left knee up. Twisting slightly, touch your right elbow to your left knee, and then extend your left leg and repeat the movement with the other elbow and leg. Continually alternate sides.
The goal: Do the movement for 30 seconds.
4. Russian twist
Sitting on the floor, lift your feet slightly off the ground and engage your core by leaning back about 45 degrees. Hold your hands together in front of you and rotate your upper body from side to side using smooth, controlled motions.
The goal: Do the movement for 30 seconds.
5. Squat pulse
Stand with your feet slightly wider than your shoulders. Get into squat position and then continually raise and lower your butt about 6 inches. It’s going to burn, but you want constant movement. Feel those quads and glutes working as you pulse!
The goal: Do this for 30 seconds, and then rest for 30 seconds.
Overall, you’ll repeat this entire sequence of moves four more times. Here’s the complete sequence.
Round 1
0:30 Glute bridge
1:00 Single leg glute bridge left
1:30 Single leg glute bridge right
2:00 Bicycle crunches
2:30 Russian twist
3:00 Squat pulse
3:30 Rest
Round 2
4:00 Glute bridge
4:30 Single leg glute bridge left
5:00 Single leg glute bridge right
5:30 Bicycle crunches
6:00 Russian twist
6:30 Squat pulse
7:00 Rest
Round 3
7:30 Glute bridge
8:00 Single leg glute bridge left
8:30 Single leg glute bridge right
9:00 Bicycle crunches
9:30 Russian twist
10:00 Squat pulse
10:30 Rest
Round 4
11:00 Glute bridge
11:30 Single leg glute bridge left
12:00 Single leg glute bridge right
12:30 Bicycle crunches
13:00 Russian twist
13:30 Squat pulse
14:00 Rest
Round 5
14:30 Glute bridge
15:00 Single leg glute bridge left
15:30 Single leg glute bridge right
16:00 Bicycle crunches
16:30 Russian twist
17:00 Squat pulse
17:30 End of workout. Congratulations!
