It’s very easy to get caught up in the experiences of traveling and neglect fitness. Incorporating a short bodyweight workout into your daily routine is a great method you can adopt to maintain strength and fitness levels when on the road.
In a previous article, I covered the benefits, accessibility, and efficiency of bodyweight training. If you haven’t yet read it, I would highly recommend doing so before going any further. It will provide you with useful information and covers fundamental bodyweight exercises. You can view it here – http://blog.localfitusa.com/2018/10/20/awesome-bodyweight-travel-fitness-workout/.
This women’s workout will involve full-body exercise but do have a focus on 3 specific areas – the glutes, abs, and legs. In my time in the Fitness industry, these are typically the 3 areas that females look to improve the most. Although there is this lower body focus, it is equally important to train the upper body and this is reflected in the addition of exercises such as the plank and dips.
Review of the Exercises
Muscles Worked: Quadriceps / Hamstrings / Calves (Legs), Glutes
Coaches Comment: The Queen of leg and glute development exercises. To ramp up the intensity, add in a jump from the bottom of the squat.
Muscles Worked: Glutes, Quadriceps / Hamstrings (Legs)
Coaches Comment: Really focus on squeezing the glutes at the top of the movement. If this is too easy, you can try a single-legged glute bridge as demonstrated!
Muscles Worked: Abdominals (Stomach)
Coaches Comment: A truly excellent exercise which specifically targets the muscles of the abdomen. You’ll be feeling this one!
Muscles Worked: Deltoids, Lats, Abs, Glutes, Quads, Hamstrings
Coaches Comments: An alternative for this exercise would be the side plank which is also fantastic for building full body strength and stability.
Muscles Worked: Triceps (Arms), Traps / Rhomboids (Back), Pectorals (Chest)
Coaches Comments: Dips are a great choice as they require work from all upper body muscle groups. Alter your grip if you want to target the triceps in the arm or the chest.
It’s important to tailor the workout to your own goals, ability, and needs. The following workout will provide a guide for your own workout:
|Squats||3 x 10 – 20|
|Glute Bridge||3 x 10 – 20|
|Ab Crunch||3 x 10 – 20|
|Plank||3 x 30s-1min|
|Dips||3 x 10 – 20|
Routines are important and establishing good habits can be life-changing. If you can establish this workout into your everyday life, I guarantee you’ll soon be feeling the benefits! Go get it!