I’m excited to be featured in the May/June 2017 Issue of Oxygen Magazine! I designed the workout “Train Anywhere” for people looking for a tough yet doable workout they can do when they travel or are away from a gym. I recommend getting the hard copy (on newsstands now) or digital version online so you can read the full workout and also check out some recommended travel fitness gear! Here is a sample of the article with my first 2 workouts:
Workout 1
Time: 10 minutes
Equipment: None
Secret Weapon: Lots of high knees
*see exercise descriptions below…
- High Knees 60 seconds
- Do 1 pushup then 8 mountain climbers x 15 sets
- Heisman Run 60 seconds
- Reverse Lunge with Skip-Up 30 (15 each leg)
- High Knees 60 seconds
- Squat with Front Kick 30 (alternating legs; 15 each leg)
- High Knees 60 seconds
- Triceps Dip with Knee Lift 20
Reverse Lunge with Skip-Up: Stand with both feet together, then step back into a
deep lunge with your left leg. As you do so, touch your left hand to your forward
right foot. As you stand upright, drive your left knee up and in front of you while
leaping into the air on your right foot. Land softly and repeat right away. Do all reps
on one side before switching.
Squat with Front Kick: Stand with your feet hip-width apart, legs angled outward,
then drop your hips straight down and bend your knees into a squat, descending to
parallel or below. Quickly extend your hips and knees to rise and as you return to
standing, kick your left leg in front of you – high, as if kicking a punching bag.
Alternate leg with each rep.
Triceps Dip with Knee Lift: Sit on a sturdy chair, high step or other fixed object,
with your hands just outside your hips, cupping the edge with your fingers. Extend
your elbows and slide forward to clear your glutes from the seat. Slowly lower
yourself toward the floor by bending your elbows until your arms form 90-degree
angles. Pause, then press yourself back to the start. When your arms are straight,
bring your right knee in to your chest, abs and core tight. Return your foot to the
floor and continue, alternating knees.
Heisman Run: Stand in an athletic ready position with your feet together, knees
slightly bent. Leap to the right and draw your left knee up as you land, trying to
touch your right shoulder to your knee. Hold for a count, then repeat to the other
side. Alternate sides for reps.
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Workout 2
Time: 15 minutes
Equipment: Jump rope
Secret weapon: Ladder format: gradually increase the intensity of your jumping so
your first set hits around 5 out of 10 on the perceived exertion scale (RPE), and your last
set is the hardest (10 out of 10).
Set #1:
Jump Rope 2 minutes RPE 5
Incline Push-Up 20 reps
Prisoner Squat with Ab Twist 30 reps
Set #2:
Jump Rope 2 minutes RPE 7
Push-Up 20 reps
Curtsy Lunge with Hip Abduction 15 each leg
Set #3Â
Jump Rope 90 seconds RPE 8
Decline Push-Up 20 reps
Prisoner Squat with Ab Twist 30 reps
Set #4
Jump Rope 60 seconds RPE 10
Decline Push-Up 20 reps
Curtsy Lunge with Hip Abduction 15 each leg
Plank Hold 60 seconds
Prisoner Squat with Ab Twist: Stand with your feet hip width apart and angled
outward and place your hands behind head, elbows flared. Perform a standard
bodyweight squat, making sure your chest stays lifted (don’t fold forward). Return
to standing then lift your left knee toward your right elbow, crunching your abs and
aiming to meet in the middle. Return to the start and continue, alternating sides.
Curtsy Lunge with Hip Abduction: Stand with your feet hip-width apart, then step
your right foot back and behind your left, keeping your hips square and bending
both knees to 90 degrees. As you return to the start, lift your left leg to the side –
straight out and slightly to the front of your body. Continue, linking your reps
together on one side before switching.
Incline/Decline Push-Up: For an incline push-up, you put your hands on an
elevated surface, like a chair or step, and your feet on the floor; for a decline push-
up, you do the opposite, with your hands on the floor and your feet on a raised
surface.
To read the rest of the article and get Workout #3 – please pickup a copy in person or you can get the digital version at OxygenMag.com.