Since we have a snow day here in the Twin Cities, I thought I’d share some do anywhere workouts for those days you just can’t make it to the gym…
But first, here’s a routine that I do pretty much 7 days a week – it’s my warm-up on my workout days, and I squeeze it in the couple of mornings I’m at The Transformation Club early to coach.
There are 4 segments to this routine. Each can be done as separate programs or put together in sequence for a thorough warm-up or a recovery session.
Each exercise is performed for 30 – 60 seconds depending on how much time you have. By the way, if you’re not sure what some of these exercises are…YouTube is your friend. 🙂
First, using a lacrosse ball:
- Shoulder – right
- Chest – right
- Shoulder – left
- Chest – left
- Glute – right
- Glute – left
- Knee (inside thigh) – right
- Knee (inside thigh) – left
Second, using a foam roller:
- Inner Thigh – right
- Quad – right
- IT Band – right
- Glute – right
- Hamstring – right
- Calf – right
- REPEAT ON LEFT
- Back/Spine
- Lat – right
- Lat – left
- Back/Spine
Next, using a resistance band:
- Calf Stretch/Pulses
- Assisted Leg Lowering
- Straight Leg Press
- Lateral Leg Press
- Cross-Body Leg Press
- REPEAT ON OTHER SIDE
Finally, just body stretches:
- Side Lying Reach (Open Book) – right
- Side Lying Reach (Open Book) – left
- Z-Sit – right
- Z-Sit – left
- Child’s Pose
- Cat-Cow
- Bird Dog – left
- Bird Dog – right
- ½ Kneeling Quad – left
- ½ Kneeling Quad – right
- Hinges
- Squats
Finish up with some Jumping Jacks and you’re ready to go!
Now onto that do anywhere workout…
Here are two variations to a Push-up:Squat ladder and some modifications:
Variation 1
- Perform 5 Push-ups
- Perform 5 Squats
- Perform 10 Push-ups
- Perform 10 Squats
- Perform 15 Push-ups
- Perform 15 Squats
- Continue up the ladder until you can’t. Then, for a greater challenge, reverse back down.
Variation 2
- Perform 1 Push-up
- Perform 1 Squat
- Perform 2 Push-ups
- Perform 2 Squats
- Perform 3 Push-ups
- Perform 3 Squats
- Continue up the ladder until you can’t. Then, for a greater challenge, reverse back down.
If you need modifications, try these:
- For Push-ups: High Plank Shoulder Taps or High Plank for time (replace reps with seconds or breaths)
- For Squats: Glute Bridges or Wall Sits for time (replace reps with seconds or breaths)
Give these workouts a go and let me know what you think.
HAVE FAITH & TAKE ACTION!
Justin Yule
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