5-Star Travel Workout
December 1, 2017
No gym? No problem! Chelsea Piers Fitness’ Group Fitness Director John Boyd created this 5-Star Workout to stay fit when traveling during the holidays. All you need is yourself and a small towel!
Perform each exercise in 2-3 sets for 8-10 reps OR work with time 15/30/45/60 seconds.
- Seated Towel Twist
- Basic: feet on floor
- Advanced: feet off floor
Start sitting on the floor, gripping one small towel at both ends in front of your chest – keeping tension with your arms extended. Lean back slightly to engage abs and twist upper body from left to right to activate oblique’s while keeping lower body still.
- Child's Pose Lateral Flexion
- Basic: slower
- Advanced: faster
Kneel with your knees hip-width apart & toes/feet touching. Sit back on your butt & bend forward with hands on towel/floor shoulder width. Lateral bend side-to-side while keeping your lower body stable.
- Plank Pikes
- Moderate: legs straight
- Advanced: legs straight in the air
Start with your hands shoulder-width apart on floor & arms perpendicular. Place your toes on two small towels and straighten legs. Pull your knees in while keeping arms still OR pike with straight legs for a more advanced approach.
- One-Leg Slide Abduction
- Basic: Smaller movement
- Advanced: legs straight then one leg lifts in the air
Start with one-foot on the floor, the other on the towel. Facing forward, slide your foot on the towel out to the side while doing a one-leg squat with the supporting leg (90 degree knee bend with heel on floor). Make sure to keep a flat back, arms extended and look forward.
- Plank Abduction w/ Mountain Climbers (8-16 reps each)
- Basic: on forearms
- Advanced: straight arms
Start with your hands shoulder-width apart on the floor with your arms perpendicular. Place your toes on small towels and straighten your legs into a plank. Abduct the legs (widen and return) then slide alternating knees forward.
- Reverse Lunge with Torso Twist
- Basic: smaller lunge
- Advanced: deeper lunge
While standing, place one foot on towel and hold another towel in both hands with arms extended and tension. As you slide one leg back, extend your arms forward shoulder-height or lower, while maintaining an upright back- focus forward. Once the front leg has reached close to a 90 degree bend, stabilize your lower half while twisting your upper half. Try not to over rotate or collapse your legs inward/outward.
- Consult your physician before exercising and start with less reps/time and basic version.
- Slowly progress to more advanced moves when body has acclimated to the basic moves and your muscles have become stronger.
- Always hydrate before, during and after your workout.
- All exercises should have abs/core engaged (bracing) with additional muscles groups for stabilization and movement.
- Breathe consistently.