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The Best Travel-Friendly Workouts

Woman planking on top of bench in a park
June 5, 2017

A busy summer shouldn’t stop you from keeping fit. NYHRC personal trainer, Moe Widdi, shares his favorite no excuses exercises you can take with you on the go. All you need is a resistance band.

      If you can’t do full push-ups, balance on your knees and focus on lowering yourself as slowly as possible. Then, get back up into a regressed push-up position and repeat. The idea is to focus on the eccentric or “negative” aspect of the push up (the lowering phase) that creates the most muscle tear, allowing you to progress into full push-ups.

      Chair Dips

      Be sure to keep your legs elevated. Lower your body slowly, push back up, and then squeeze your triceps.

      Back/shoulder push-ups
      Keeping your arms and elbows straight, allow the back of your shoulders to push outward. Then, press on your hands and allow your back to round.

      Band Squat Walks
      Get in a squat position keeping your knees over your toes. Maintain resistance by leaving space between your legs with a band and walk forward and backwards. You can gauge the intensity depending on where you place the band. For example, placing it around the knees will give you a different intensity level from placing it around the ankles.

      Band Quad Leg Extensions
      You can either stand or sit for this one – be sure to place the resistance band around your ankles, straighten your leg and push it forward to contract your quads.

Try this circuit on your next vacation:

      8-12 push-ups
      8-12 chair dips
      12-15 back/shoulder push-ups
      Rest for 30 seconds then repeat 1-3 times

      20 air squats
      20 stationary lunges (10 on each side)
      20 calves raises
      Rest for 30 seconds then repeat 1-3 times

      10 band squat walks (5 each leg)
      20 band quad leg extensions (10 each leg)
      20 band hamstrings leg curls (10 each leg)
      20 band side raises (10 each leg)
      Rest for 30 seconds then repeat 1-3 times

Rest for 1-2 minutes then repeat entire circuit.

Looking for more workout ideas? Book a consultation with one of NYHRC’s personal trainers: https://nyhrc.com/personal-training/

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