On the go workout

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Short on time and don’t have a gym? Don’t worry, we have you covered. You don’t need a gym for this workout and it’s great if you are on the road or at home and can’t make it in to a gym. This workout targets the whole body and can be done in under 30 minutes!

For sets do 3 circuits, for reps do as many as you can in a minute, and for rest between circuits don’t rest longer than 2 minutes. 30 seconds between exercises if you have to.


Exercise 1

T push ups

Muscles targeted: Pectoralis major, triceps brachii, anterior deltoids

How to do it: Start on hands with arms fully extended, feet on the floor, lower your body to the floor keeping your whole body straight, let your chest hit the ground first, push yourself back up, rotate your torso and your extended arm up into the air. Don’t let it overstretch so you don’t hurt your shoulders. Repeat.


Exercise 2

Iso squats

Muscles targeted: Quads, hamstrings, gluteus maximus, and adductor magnus

How to do it: Keep feet shoulder width apart, toes in line with shins, spread the ground beneath you apart with your feet, flex your knees and bring your hips back as if you were about to sit in a chair and hold at the bottom of your squat for 5 seconds. Squat back up and repeat.


Exercise 3

Forward lunges

Muscles targeted: Gluteus maximus, quads, hamstrings, adductor magnus, and soleus

How to do it: Stand straight with your feet shoulder width apart, contract your core to help keep the spine straight, lift off with one foot and step forward, once the foot used reaches the ground and both knees are flexed push back up to the starting position and repeat with other leg

Exercise 4

Rotational deadlift

Muscles targeted: Gluteus maximus, quads, hamstrings, hip adductors

How to do it: Stand on one foot, bend leg you’re standing on slightly, slowly bend forward and use opposing hand to touch the foot on the ground, return to starting position, repeat.


Exercise 5


Muscles targeted: isomertically targets rectus abdominals, obliques, quads, serratus anterior

How to do it: Place yourself on the ground, forearms on ground, elbows under shoulders, place your legs together with your feet on the ground, and lift yourself up keeping your whole body straight. Hold and repeat


Exercise 6

Shadow boxing

Muscles targeted: Pecs, triceps, shoulders, lats, abdominals

How to do it: Just start punching really, try doing some straight punches, left and right hooks, and then some uppercuts. Punch fast and hard.


These exercises are reliable, can be done anywhere, and work great in a pinch. Especially if you are the type to travel a lot or maybe you just like working out outside. Remember to focus more on the technique while moving at a steady pace. Have a great workout!


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