Take This With You.

Summer vacation time is upon us and many of will head out for relaxing tropical times, scene mountain retreats, or whirlwind city tours. Regardless of where you vacation, exercise is still essential. Ideally you will keep your muscles toned and calories burning through hiking, swimming, and miles of exploratory walking, but if you still desire a muscle training kind of workout, I herein offer my do it anywhere workout.

This workout relies solely on body weight so no equipment is necessary, and can be done in a small amount of space, indoor or outdoor, and is about 20 minutes long. Perfect for your vacation needs. So print it out, take it with you, and enjoy!

DLF’S DO IT ANYWHERE WORKOUT

   ROUND ONE:

10 Burpees w/push ups

15 Incline push ups (against a desk or wall)

20 Air squats

Rest for 1 minute – then repeat x 3

   ROUND TWO:

10 Triceps push ups (from knees)

15 Jump Squats

20 Mountain Climbers

Rest for 1 minute – then repeat x 3

   ROUND THREE:

10 Prone Alternating Arm & Leg lifts (palms & feet on ground in push up start position)

15 Prones to Planks

20 Stationary forward Lunges

3 30-second Prone-Iso-Abs (planks)

Rest for 1 minute – then repeat x 3

Below are photo examples of all the exercises listed.  Have a great summer vacation!

BURPEES:

20130505105136-lose-fat-with-burpee-challenge-10-burpees-for-15-d

INCLINE PUSH UPS:

Incline-push-up

AIR SQUATS:

Air-Squats

TRICEPS PUSH UPS:

diamond-push-up-400x400

JUMP SQUATS:

1545977b1743e558_Jump-Squat_jpg_xxxlarge

MOUNTAIN CLIMBERS:

30968386b21467b7_mountain-climbers

PRONE ALT ARM & LEG:

875f6188_quadruped_2_xxxlarge_2x

PLANKS TO PRONES:

Plank-Pushup

STATIONARY LUNGES:

Stationary-Lunge_Exercise

PRONE ISO ABS:

alicia-bell-plank-karen-civil

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