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Get Fit with This Ultimate Body Weight Workout


 Posted by Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness  0 Comment

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A workout you can do almost anywhere.

If you think that you need to use exercise equipment to get fit and strong, think again. Your own body weight is all the equipment you need to get in shape. Give my ultimate body weight workout a try and you will never be able to use the “I can’t get to the gym” excuse ever again.

I’ve been traveling a lot this year. I’ve been having fun teaching basic fitness concepts and running in 5k races all over the world. But as you can imagine, a lot of travel means a lot of time flying. This is what prompted me to share my ultimate body weight workout routine. Sitting down for prolonged periods of time combined with lack of sleep is a perfect recipe for getting injured. This is especially true if you jump right into a workout after landing. I make a conscious effort to stay hydrated and move as much as possible when I’m on a flight. But no matter how much I move around, I always feel stiff after a long flight.

I think that being an athlete was perfect preparation for my current career situation, because I always listen to my body and provide it with what it needs to perform at it’s best. I realized very quickly that doing a heavy weights session before getting on a long flight is not a smart choice. This is because the muscle soreness that tends to follow a good strength training session seems to feel much worse after a long flight.

I can’t stop working out because of my travel schedule, but what I can do is adapt my training and perform more body weight strength exercises when I’m on the road. This has been great for me for a few reasons. One of the main ones is that I can do a body weight workout anywhere while on the go. Most hotel gyms are not very well equipped. With this body weight workout, I don’t have to concern myself with an ill equipped gym because I can do my workout in my room.

My Ultimate Body Weight Workout

Warm-Up

Do a 10 minute full body warm-up. Include dynamic stretches, jumping jacks, high knees and lateral hops. You can personalize this part of your workout and do what works for you.

Next, I’m going to list out some circuits you can do to get the most from your body weight workout.

Set 1: Simple 20’s

Perform 20 of each exercise listed. You can modify the moves if necessary. No rest in between each move, but you can rest for 2 minutes after the set.

20 squats

20 full push-ups

20 lunges, alternating legs

20 burpees

20 bicycle abs

Set 2: Tough 10’s

This second set is a more advanced version of each exercise but with fewer reps. Try to push yourself to do 10 of each move with no rest. You can rest for 3-5 minutes after the set.

10 jumping squats

10 diamond push-ups

10 jumping split squats

10 burpees with a push-up and a tuck jump

10 straight leg toe touch abs

Set 3: Holding 15’s

For the third set, hold each move for 15 seconds. Remember to breathe while holding the move.

Wall squats

Plank holds

Hold lunge position

Bridge pose holds

I repeat this circuit 2-3 times through, followed by some stretches as my cool down. The entire routine will take about 40mins, but my advice is to do as much as your time schedule allows. Some exercise is always better than none.

***

I’ll admit that I’ve missed the shiny equipment, smiling faces and the loud music in my local gym. However, I have discovered that you can push yourself with body weight exercises alone to stay strong and toned. Over the past few months, my body weight and body composition has remained stable and I have not lost any of my strength—even with my travel schedule. I’m not suggesting that you ditch lifting weights completely, because weights are a great way to build strength and challenge your body. Just know that a good body weight workout can be a perfect substitute when you need it.

« 3 Steps to Help You Achieve Your Body Composition Goals
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Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness
Samantha Clayton is responsible for all activities relating to exercise and fitness education for Independent Herbalife Members and employees. Through in-person training sessions, educational tools and materials, and her blog (www.discovergoodfitness.com), she ensures that the important role of exercise as part of a healthy, active life is understood by all. She also helps create, organize and promote employee fitness programs and activities as an integral part of the company’s corporate wellness program. A native of Liverpool, England, Samantha initially worked as a consultant for Herbalife for two years and led the Herbalife24-Fit program, the company’s first comprehensive fitness training program and DVD series. Before joining the corporate ranks, Samantha was a professional athlete. She represented Great Britain in the 2000 Sydney Olympics in both the 200m and the 4x100m relay events. Prior to the Olympics, she won two medals in the Olympic AAA trials – a silver medal for the 200m and a bronze for the 100m – as well as a silver medal in the 4x100m relay during the European Junior Championships in 1997. Her personal records include 11.40 seconds in the 100m and 23.02 seconds in the 200m. Samantha is a personal trainer and group exercise coach through the American Fitness and Aerobics Association (AFAA) and International Sport Science Association (ISSA).


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