Holidays are around the corner. Many of us are traveling, which means that we may not be able to workout in places we usually workout and use the equipment we usually do. Which is why you should keep today's workout in your back pocket–you can do it basically anywhere during your travels.
There are more similar workouts in the Urban Jane Holiday Travel Workout Guide, that will be available next Wednesday, 11/30, so stay tuned for that!
Nobody wants to start the new year feeling bloated and “puffy” and make another resolution to “get fit next year”. I don't believe in resolutions like this. If they worked, there would be no reason to make them over and over again.
A lot of new year's resolutions are similar to binge eating. After another binge, a binger promises herself that this was the last time.
But 99.9 % of the time it's not… There will be another binge, then another, and another… unless we actually do something to prevent the next binge.
Resolutions and promises to start doing something tomorrow or next week won't give us results. Consistently showing up does!
That means that we need to workout also in December, not wait until the magical January 1st.
The Holiday Travel Workout Guide Coming Soon
Instead of making resolutions, it's important to take action now.
Sure, there are occasions when you can't train, and that's okay. Working out shouldn't rule our world and sometimes it's a good idea to cut back. But by working out consistently most of the time, a few missed workouts are not going to hurt us.
Let's keep working out throughout December, okay?
To help you do that, I've put together five holiday travel workouts for you, which I'll release on Wednesday, 11/30.
These workouts can be done anywhere. Whether you're somewhere where the sun is shining all day long and you can workout at a beach or park, or whether you're surrounded by piles of snow and will have to workout inside, you can do them.
These workouts require you nothing else but bodyweight, and they're all about 15 minutes long.
“When All You Have Is A Park Bench” Full Body Workout
The following workout gives you an idea what to expect in the Urban Jane Holiday Travel Workout Guide.
This workout is perfect for times when you have nothing else than a park bench to use. You'll get an awesome workout, I promise.
The workouts in the Holiday Travel Workout Guide will be even simpler, because they don't require you any equipment at all–not even a park bench.
But here's today's workout. If you don't have a bench, that's okay too, you can still do the exercises. You'll find the instructions below.
Here’s what you need for this workout:
Equipment:
Bodyweight and a park bench, preferably one with no back. If you don't have access to a bench, there are bodyweight only modifications in the instructions section.
Time:
This workout will take you 10 minutes, but if you like to, you can extend it to 15 or more minutes.
Place:
You can do it inside our out. I prefer outside, unless there's pouring rain or unless it's super cold.
Noisiness:
This workout has jumping movements in it, so you may want to keep that in mind if you have neighbors downstairs or sleeping babies in the house.
Workout:
You’ll be doing ten reps of five exercises and rotating them until 10 minutes are up. You can extend the time to 15 minutes if you'd like to. If all you have is just 5 minutes, that's okay too–something is always better than nothing.
You'll be performing ten repetitions of each five exercises:
- Push Up to Mountain Climbers
- Triceps Dip with Knee Tuck
- Over the Bench Hops
- Frog Jumps to the Bench
- Push Ups with Plank Jacks
After 10 reps of each exercise are completed, start over again. Rest as needed, but try to keep the breaks relatively short.
See how the exercises look like:
Here’s How to Do the Exercises:
Push Ups to Mountain Climbers
Start with your hands on the bench. Do a push up, getting the chest as close to the bench as possible. Push yourself up and immediately do two mountain climber jumps.
If you don't have a bench, put your hands on a chair, bed, couch, table or other higher surface.
Triceps Dip with Knee Tuck
Start with your back towards the bench. Put your hands on the bench, so that your fingers are towards you, not away. Keep the legs straight. Bend your elbows enough to almost touch the ground with your butt, then extend the arms and push yourself back up again. At the same time, bend your knee and bring it close to your chest. Alternate legs.
If you don't have a bench, put your hands on a chair, bed, couch, table or other higher surface.
Over the Bench Hops
Stand on the side of a bench. Put your hands on each side of it. Jump your legs up on the bench, then jump both legs down on the opposite side from when you started. Jump your legs up on the bench again, then jump back to the side where you started. Repeat.
If you don't have a bench, you can do pike jumps instead. Put your hands down on the floor. Keep your feet close together. Jump high moving from side to side, as if you were jumping over a bench.
Frog Jumps to the Bench
Stand in front of the bench. Hold from the farther edge of the bench with your both hands. Jump your legs up to the bench, then jump down again. Repeat.
If you don't have a bench, you can do plank jumps. In a plank position with your shoulders directly over your hands, jump your feet toward your hands. Jump back to the starting plank position and repeat.
Push Ups with Plank Jacks
Start with your hands on the bench. Do a push up, trying to get the chest as close to the bench as possible. Push yourself up and immediately do two plank jack jumps, by jumping your feet wide and then together again. Try to stay stable at your hips with as little movement up and down as possible.
If you don't have a bench, put your hands on a chair, bed, couch, table or other higher surface.
Conclusion
I hope you do this workout and see that it really works–10-15 minutes may be all you want to spend or all you have to spend during the busiest time of the year.
If you liked this one, you'll also like 5 brand new workouts that you'll find in The Holiday Travel Workout Guide. Keep your eyes open for that on next Wednesday!
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