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A Must-Have Travel Workout That Needs No Equipment

Workout anywhere in less than 20 minutes.

by goldsgym

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

Led by Gold’s Gym Coach Aubrey Williams on the GOLD’S AMP™ app, 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 heart rate and keep it in a fat-burning zone.

Because the five basic moves are repeated, you can adjust the length of the workout to fit your needs, Williams says. “You can taper it off to make it shorter and quicker, or you can extend it depending on your time,” she says. “So it’s a qood, quick thing you can do on the fly, from 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!

Like this workout? Download GOLD’S AMP™ for a free trial to try more workouts.

Get more fitness and nutrition advice on our blog:

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