Keeping moving when we’re on the go can be tricky as routines and space typically shift. As I’ve been traveling this past month, I brought this bodyweight workout (and my trusty travel yoga mat) with me and have been breaking a sweat everywhere I go. The workout is powerful enough to keep all of my major muscle groups challenged and active…and it even incorporates a few movements that I sometimes skip when I’m at home, making this sliver of time as a special project in my “training calendar” instead of time off.
I do 3 sets x 12 reps of each workout, with 30 seconds rest between reps and sets.
You can run the workout by doing the 3 sets back to back, or running all the way through each of the movements 3x — mix it up based on the time you have and the vibe you want.
If you find that flexibility or your body structures or fitness don’t accommodate one of the movements below, modify it to suit your needs OR skip it. You’ll still get a great workout! ; )
Here are some notes your 10 movements (plus, a bonus!)
Stand with feet hip width apart and steady yourself on your right leg. Extend the left leg and point the toe, hovering it over the ground. Sweep the elevated leg from the left side of the body to the right – never allowing the toes to touch the ground – and stopping behind the body on the far left side. Curtsy lunge, never allowing the toes to extend beyond the ankle on the front leg, then rise, and swing the left leg back to the front of the body again, never allowing the toes to touch the ground EXCEPT when stabilizing for the curtsy. Repeat 12 reps then repeat on the opposite side of the body.
Standing at the far right of your movement space, leap laterally to the opposite side of the space, landing as lightly as you can on your left foot. Then leap back to the right. Repeat 12x to each side of the body (24 leaps in total.)
Stand with feet at hips width, or as wide as necessary to achieve a comfortable squat with arms lowered to the ground. Load the squat, then explode up, swinging the arms up overhead as you jump up. Land softly and repeat. Watch the traction of the knees, never allowing them to bend beyond 90°F to protect the knees. Operate this movement within your range of motion.
Stand at the right side of your movement space. Step the left leg out laterally at a stance that’s comfortable but challenging for you, squatting into the leg at 90°F (or less if range of motion doesn’t allow.) Bend deeply into the squat, keeping your upper body open and vertical (don’t lean over your bent leg.) Push off the bent leg and as you do, lift the knee up and allow it to cross your body and tap your right elbow with the momentum of your push from the ground. Place the left foot back on the ground softly and with control, and repeat for 12 reps then replicate the movement on the other side of the body.
Stand at the top of your movement space. Step your right leg back to 90°F degrees, hovering the knee above the ground. Push off the ground and leap into the air as you do, bring the back knee up to the chest, swinging the arms to help with momentum and power. Control the landing, replacing the back leg in a 90°F bend. Repeat for 12 reps, then replicate the movement on the other side of the body.
Place both hands on the floor of your movement space, keeping your body in a plank or with knees on the ground for stabilization. Lower the body down to the ground to make a 90°F angle with the elbows, then push up. As you push the body up, lift the right hand off the ground and raise it in the air, simultaneously stacking the body onto the left hand and left ankle in a side plank position. Replace the hand on the mat, stabilize for another push up and repeat for 12 reps, then replicate the movement on the opposite side of the body.
Place both hands and knees on the floor of your movement space. Hover the knees over the ground. Stabilize the body on the left hand – pulling the shoulders down the back and keeping the shoulder strong and chest open. Then, lift the right foot off the ground. With a strong core, pull the left knee towards the chest and use momentum to twist the body to the right – lifting the right hand off the ground and opening up the belly to the sky. Pause, then return the right hand to the floor and return to your hovered knee postion with both legs parallel beneath the body, and knees lifted. Repeat 12 times on this side, then replicate the movement on the right side of the body.
Stand at the back of your movement space with chest open, spine long and straight. Raise the arms towards the sky and hold them strong and steady next to the ears. Steady your left leg, then, sweep the right leg up behind you – flexing the foot to keep the leg aligned and the hips square. Tilt the torso forward and allow the back leg to follow as you topple the body to a 90°F angle, sweeping the arms behind you into an airplane position as you tilt. Swing the arms back overhead as you return to standing and repeat 12 times before replicating on the other side of the body. It’s critical that you keep the elevated leg activated and strong here to benefit completely from the movement – no lazy lifted legs!
Laying on the floor with back flat and hands behind the head and legs at a 90°F angle, lower both legs to the floor, hovering just a couple of inches about the ground. Activate the glutes/squeeze your butt while hovering the legs, then raise the legs back to 90°F keeping core strong and the lower back in contact with the floor at all times. Lower your legs only to the point that you can keep the back in contact with the ground. If the back starts to raise, stop your legs there and advance as your strength and flexibility progress. Repeat 12 sets.
Laying flat on the floor, legs extended and arms extended overhead, recruit the core muscles to sit up while lifting the legs into a v-shape. Aim to keep the chest open and the shoulders dropped through this posture. Hold the sit for a few moments, then lower the body back to the floor with strength and control. Repeat for 12 reps, then rest.
Laying with your back flat on the floor and the feet elevated in a 90°F angle, inhale then exhale as you lower the right toes to the floor with your knee bend, thinking about “zipping up” from the belly button as you lower. Inhale as you raise the bent knee back up, then exhale to lower. Repeat 12 times then replicate the movement on the other side.